Ladders

Chant 2
2x60m build ups
Ladders!
300 @ 48 seconds
2 min rest
200 @ 32 seconds
2 min rest
100 @ 15 seconds
6 min rest
300 @ 45 seconds
2 min rest
200 @ 29 seconds
2 min rest
100 @ 14 seconds
8 min rest
2x100 @ 15 seconds
90s rest
200 @ 30s
90s rest
2x100 @ 14 seconds

General strength with 5kg med ball:
Good mornings x10
Mountain climber x20
SL Good mornings x20
Mountain climber out x20 Prisoner squat x10
Low crawl x20
SL squat x20
Forward lunge x10
Backward lunge x10
Side squats x10
Partner exchange x20
Forward kneeling throw x10
Backward kneeling throw x10
Axe chops x10

2 lap cool down