Blended Ladder – A New Friday “Fun”isher

So the weekend is here and you want a solid way to wrap up your workout, what do you do?

A little bit of everything apparently. For some reason I had an idea to incorporate several training implements into this week’s finisher.  So I gathered up a sandbag, a barbell, and a kettlebell and set up the following ladder style finisher.

For 6:00 climb as high up the ladder as possible doing:

A) Sandbag Shouldering x1, 2, 3…/sd
B) Barbell Drop Lunges x1, 2, 3…/sd
C) Kettlbell Hand to Hand Swing x1, 2, 3…/sd
D) Forward/Backward Bear Crawl 20 ft x1, 2, 3…

I used a sandbag at 85#, barbell at 115#, and a 53# kettlebell and was just starting the 4th round of swings when the timer went off. Here’s what it looked like:


You could also modify this to use a single implement. For just a sandbag, go with shouldering, drop lunges, and power cleans. For a barbell try power cleans, drop lunges, and good mornings. Just a kettlebell go with cleans, rack or overhead drop lunges, and swings.

Also, for an added challenge extend the time period or see how fast you can make it through 5 or 6 rounds.

If you hit this up drop a comment below and let me know how it goes!

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