Broken Ladder by Christine Comeau

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Broken Pyramid by Comeau

16” 24” elv

heavy med light weights

ball

Warm up 30:30

1. Walk out pushup

2. Lateral lunge + twist to open 

3. High knees

4. Jacks 

5. Crab dip + reach back

6. Skaters 

Round 1 (14 reps) 16” Elv

1.  Lunge: Bulgarian + deadlift (14/leg)

Round 2 (50:10) 24” Elv         10 min

1. Lunge: Lizards

2. Butt: box jump + glute squeeze at the top and bottom

3. Squat: Broad jump + ninja (hands behind head)

4. Push up: Pushup fast knee tuck

5. Kick boxing: 4 plank punches + jump to squat + 4 crosses

6. Shoulders: pike push up + kick up to handstand 

7. Bicep: ski squat jump + hammer curl in squat 

8. Tricep: tricep fall + plank hop in + 180 tuck jump

9. Plank: commando down + elbow to knees + commando up + pike jump in

10. Ball abs: decline tricep push up on ball + pike in + toe touches x 2

Round 3 (No rest tabata 20:10 x 6)       6 min  

1. Lunge: Forward lunge

a. Strict mtn climbers

2. Butt: hip thrusts  

a. hip thrust holds 

Round 4 (50:10)          9 min

1. Lunge: curtsy lunge

2. Butt: deadlift

3. Squat: back load box squat

4. Push up: push up on weights + t-stand press 

5. Kick boxing: front kick + elbow + 180 tuck

6. Shoulders: bicep curl + arnold press

7. Bicep: narrow to wide bicep curls

8. Tricep: weighted plank walk forward + staggered tricep push up

9. Plank: Plank lateral walk x 3 + kickthroughs 

Round 5 (12 rep based)

1. Lunge: Rev lunge

2. Butt: sumo deadlifts

3. Squat: sumo squat + leg lifts

Round 6 (50:10)          6 min

1. Lunge: goblet curtsy up and over and switch 

2. Butt: lateral box jump + pistol squat+ 180 to switch  

3. Squat: broad jump + bunny hop back

4. Push ups: SL push up + open to side plank + upper leg lift

5. Kick boxing: 3 hooks + switch kick 

6. Shoulders: split lunge snatch

7. Bicep:  boat hold bicep curl

8. Tricep: crab walk forward + flip over to tricep push up + crab walk back + flip over to tricep push up

Round 7 (tabata pairs time pyramid 10:10:20:10:30:10:40:10:40:10:30:10:20:10:10:10) 9:20 min

1. Lunge: alt plyo curtsy 

2. Butt: dragon lunges

3. Squat: 3 weighted squat pulses + squat jump 

4. Push up: decline pushup + plank hop DL 

Round 8 (50:10)           7 min

1. Lunge: weighted lateral touchdowns

2. Butt: Step up rev and switch

3. Squat: twerknado + burpee

4. Push up: weighted ups burpees

5. Kick boxing: crunch up + 4 weighted crosses

6. Shoulders: around the world arms + squat while front raising

7. Bicep: rev grip pushups  

Round 9 (10 rep)

1. Lunge: fwd lunge to SL DL to rev lunge (5/leg)

2. Butt: decline donkey kicks (10/leg)

3. Squat: front load squats

4. Push up: push up + side plank press + tricep ext

5. Kick boxing: roll back tuck jump cross cross

Round 10 (tabata pairs) 20:10 4x each pair          6 min

1. Lunge: groiners

2. Butt: deadlift + plank hop  

3. Squat: Quadzilla box jumps 

4. Push up: pushup plank hop 

5. Kick boxing: 4 weighted uppers + 2 sumo squats + 4 weighted uppers

6. Shoulders: clean and press