Happy Birthday to Smugs Fitness enthusiast, Betsy M.!
Warmup: Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)
EQUIPMENT NEEDED: You!
“Nasty, Lung-Busting, Butt-Kicking Ladder!”
Climb as many “rungs” of the following ladder as possible in 16 minutes (in between each “rung” is a 100m Sprint)
1 Handstand Kick-Up OR Donkey Kick, 1 Squat Thrust, 1 Star Jump, 1 Lunge Step (per leg), 1 Squat, 100m Sprint
2 Handstand Kick-Ups OR Donkey Kicks, 2 Squat Thrusts, 2 Star Jumps, 2 Lunge Steps (per leg), 2 Squats, 100m Sprint
3 Handstand Kick-Ups OR Donkey Kicks, 3 Squat Thrusts, 3 Star Jumps, 3 Lunge Steps (per leg), 3 Squats, 100m Sprint …continue adding 1 rep to each exercise until time expires.
Record your rungs and any modifications.