La La Ladders

Prepwork: Z, Pumps, FTWSQ, Hipflexor stretch
12kg TGU armbars/stretches

16kg TGU x 2/2reps

Double Clean&FSQ Ladder: True ETK ladder of 2, 4, 6 rungs. Clean before every FSQ
(2)16kg 3sets x 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6) 102reps
30min:30sec- 2min faster

Quick Superset: 2sets of
Double 24kg DL x 8reps
16kg Figure 8 holds x 8reps (each side)

Finished w/ 12kg Windmills x 5/5
Z, Pumps, Brettzel, Hipflexor stretch