Climbing 25 Foot Ladder

A beautiful 52-degree Gloom.

Disclaimer given

Warmarama ensured

The Thang

Inspired by yesterday’s fire station run. Today we climb they similar ladder.

20 reps descending at each turn of.the run.

5 reps ascending at each turn of the run.

Round 1 – 5k pace run to first speed bump.  5 burpees and 20 scissors

Round 2 – 5k pace run to 2nd speed bump. 6 Bonnie Blair and 19 monkey jumpers

Round 3 – 5k pace run to 3rd speed bump. 7 Apollo Creeds and 18 side straddle hops

Round 4 –  fartlek  run fast slow between speed bumps finish at old speed limit sign. 8  Bonnie Blair jumping into Prisoner Squats four count and 17 second plank rotating on all four sides.

Recovery sprints forward and backwards around the circular parking lot.  16 merkins in cadence.

MARY

Starfish crunches

Windmills

COT

Easter, Mr. Brady Mother in law,  Clay Smith, Fleetwood Anniversary

 

 

 

 

F3 Lehigh Valley