Full Body Fire Ladder

Equipment: dumbbells, chair/elevated surface

C1

• Squat pulse arnold press

• Plank DB tap

• Lateral high knees 3 tuck jumps

C2

• ALT curtsy lunge with hammer curl

• Lateral bear crawl

• Box jump

C3

• 3 underhand to 3 neutral rows

• Hip thrust pulse

• Blast offs

C4

• 3 Single leg RDL

• 4 tricep dips knee tap

• Burpee 2 mountain climbers

AB FINISHER