W4/D5 L2 - Full Body

During the ladders, rest 3-15 seconds between each set. For example 1 pull-up, rest 3 seconds, 2 pull-ups, rest 3 seconds. Once you get to higher numbers, you will need longer rest between. During the 30/30s you are working for 30s then resting 30s, aim to keep moving in the work time but if you must rest that is fine. SECTION ONE: Ladders -Push-ups 1-13 -Commando pull-ups 1-7 (2 rounds) -Diamond push-ups 1-7 (2 rounds) *rest 1 minute between each ladder SECTION TWO: 30/30’s -Walking lunges x 4.5 minutes -Mountain climbers x 4.5 minutes -Crunches x 4.5 minutes *rest 1 minute between each exercise SECTION THREE: Accumulate -L-sit hold x 75 seconds *rest 1 minute -Heel taps x 130 reps EQUIPMENT REQUIRED: Pull-up bar, yoga mat