Punch Clock Workout 3 - Ladder Countdowns

Alright Bootcampers, for week 3, we have a challenging yet simple workout for you. After your warm-up, there are 2 supersets for you to tackle. For each superset you will be starting with 12 reps of each exercise. With minimal rest (10sec or so), workout yourself down from 12 reps to 1 rep. After this, finish your workout with interval running. Post up the amount of time it took you to do both supersets.

WARM-UP
20 Seal Jacks
10 Side Lunges/Leg
20sec Plank
20sec Left Side Plank
20sec Right Side Plank
15 Single Leg Hops/Leg
10 Side-to-Side Jumps
20 Jumping Jacks
COMPLETE 2X

WORKOUT
Countdown Ladder Workout

Complete the 2 exercises in the circuit for the required amount of reps each round. Rest as little as possible in between exercises. Once you get to 1 Rep, move onto the next circuit. Time how long it takes you to get through the workout and post below.

For example, 12-11-10- …. -1 means you do 12 Reps for each exercise, then 11 Reps the next time through. Work yourself down to 1 Rep.

LADDER CIRCUIT 1
Rep Ladder: 12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Pushups
Exercise B) Alt. Lunges with DB Shoulder Press

LADDER CIRCUIT 2
Rep Ladder: 12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Mountain Climbers
Exercise B) Jump Squats

RUNNING INTERVAL FINISHER
Keep working on our running for assessments. Same intervals as last week:
2mins EASY run (30% Perceived Rate of Exertion - PRE)
Do 6 Rounds of 40sec HARD (80% PRE) following by 40sec EASY (30%)
5mins EASY run

REMEMBER TO POST YOUR LADDER WORKOUT TIME BELOW WITH YOUR NAME!