Mile High Ladder

Warm Up

• Pledge of Allegiance
• Side Straddle Hop – 13
• Good Mornings – 10
• Don Quixote – 10
• Merkins – 10

Workout #1 – Ladder – Each ladder exercise is done at 1/4 of the way of the track.  Up the Ladder and down the Ladder = One Mile

Up the Ladder

• Burpees – 5
• Burpees 5, Merkins 10
• Burpees 5, Merkins 10, Squats 20
• Burpees 5, Merkins 10, Squats 20, WW2 40

Down the Ladder

• Burpees 5, Merkins 10, Squats 20, WW2 40
• Burpees 5, Merkins 10, Squats 20
• Burpees 5, Merkins 10
• Burpees – 5

Workout #2 – Rock Pile x 3

• Curls – Half Way up – 15
• Curls – Half Way Finish – 15
• Curls – Full Curls – 15
• Tricep Ext. – 15
• Overhead Press – 15

COT

• Injured Pax
• Book Worm’s son and swim meat