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| PROPER FUEL = OPTIMAL PERFORMANCE Pictured above: Ferrari F430 |
10 to 1 Ladder ROUNDTRIP
The 10 to 1 Ladder Rep Scheme consists performing 10 repetitions of all of the perscribed movements listed in the W.O.D.. Upon completing 10 reps, you'll then attempt 9 reps, then 8 and so on until you reach 1. The ROUNDTRIP consists of going back up the ladder rep-scheme in the reverse order. To re-cap 10 down to 1, then 1 back up to 10.
Warm Up:
Push Ups x15
Hollow Rocks x15
Air Squats x15
Back Extension x15
**All of the above x2
Buy In/Cash Out:
500m Row in less than 2 minutes
W.O.D.
Perform the following movements as a 10 to 1 ROUNDTRIP
-Burpees
-Kettlebell Swings (1 pood)
**The key on this W.O.D. is form on KB Swings and speed on Burpees. Also, stay mentally keen on where your at with respect to rep-count.
Stay strong!
-Johnny
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