Warm-up:

Ladder Drills

Conditioning:

All :30 “rest” will be Hell Style

4x (:30/:30) Ball Slam/Hold in Rack

1:00min Rest

4x (:30/:30) Burpee/Hold in Plank

1:00min Rest

4x (:30/:30) Ring Row/Hold at Top

1:00min Rest

4x (:30/:30) Mt. Climber/Hold in Plank

Core:

As many ladders as possible in 10min

1a) (1-6) Ab-mat Sit-up

1b) (1-6) Russian Twists