43C

Cinqs and Ladders

Ladder 1
HEAVY swings and HEAVY deads...use the heaviest weights you have for these. Rest only as needed.

Perform 9 Swings and 1 Deadlift
8 Swings and 2 Deadlifts
7............3
6............4
5............5
4............6
3............7
2............8
1............9


Cinq 1
Perform the three exercises in order, reps given, for a total of 5 (cinq :)) minutes. Rest only as needed.

5 Squats
10 Situps
15 second plank


Ladder 2
Bent Rows and Box Jumps (or weighted step ups). Again, go heavy. Rest only as needed.
Perform 9 Bent Rows (both arms at same time)and 1 box jump
8 Rows..............2 jumps
...
1 Row...............9 jumps

Cinq 2
Perform the three exercises in order, reps given, for a total of 5 minutes. Rest only as needed.

5 Tricep Extensions
10 Bicep Curls
15 jumping jacks

Ladder 3
Shoulder Presses and Russian Twists (1R, 1L = 1 Rep). Go lighter for the shoulders. Use both weights for the twists. Same format as described for the ladders above. You will be seated the entire time.

Cinq 3
Perform the three exercises in order, reps given, for a total of 5 (cinq :)) minutes. Rest only as needed.

5 Push ups
10 Snatches, 5 each side
16 Stationary alternating front Lunges