Ladder Workout

Do active warmup. (refer back to warm up post)

For today's workout you will be starting with a 200 meter run then doing 3 exercises, then do a 400m run then repeat the same 3 exercises, 600m run, repeat 3 exercises, 800m run, repeat exercises and then back up. So after you complete the designated 3 exercises, you do the 800m run again then exercises, 600m run then exercises, 400m run then exercises, 200m run and then finish with the 3 exercises.  If you want to make this workout more challenging, instead of starting with a 200m run you will start with a 400m run then do an 800m, 1200m, then 1600m run.

200 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
400 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
600 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
800 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
800 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
600 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
400 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights
200 meter run
20 crunches, 15 burpees, 10 squat thrusters w/ weights


Cool Down- Jog for 4-5 minutes and stretch

post how the workout goes for you!