SETTING THE TIMER (smart phone timer):

Set your cell phone timer to 25 minutes - you'll perform the ladder for 20 minutes, and then go right into the 5 minute AMRAP for the remaining 5 minutes. Take a small break then reset the timer for round 2.
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WARM-UP:
3 rounds: 10 air squats, 10 push ups, 5 burpees

WORKOUT:
(2 rounds, 20 minute ladder + 5 minute AMRAP)

Round 1:
20 minute leg ladder: 4-6-8-10-12-10-8-6-4....
Bulgarian lunge (right)
Bulgarian lunge (left)
Thruster
Jump Squat
Push-ups
Skaters

THEN: 5 minute AMRAP
25 wide rows (or narrow rows if you are using one heavy weight)
25 back flies (or push-ups if you only have one heavy weight)

Round #2:
20 minute leg ladder = same as round 1

THEN: 5 minute AMRAP
25 tricep dips (or tricep extensions)
25 push-ups

X FACTOR:
30 burpees

COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)