Full Body Fire Ladder

Equipment: dumbbells, chair/elevated surface, optional booty band

Format: 60, 50, 40, 30 on and 10 off

C1

  • Modified man maker

  • Alternating reverse lunge with overhead press

  • 3 banded lateral walks to 3 squat jumps

C2

  • Renegade row

  • Wide to regular bicep curl

  • Box jump

C3

  • Alternating single leg sit down squats

  • 8 tricep kick backs to sumo squat with pulse

  • Cross squat jumps with bicep curl

full bodyRozaline Voges