Punch Clock Workout - Week 3

It's Easter Long Weekend! If you are not coming on Saturday morning, get this workout to somewhat offset your big feast:

WARM-UP
20 Seal Jacks
(like Jumping Jacks but arms out at a T position and clapping hands in front of chest)
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, 15-14-13- …. -1 means you do 15 Reps for each exercise, then 14 Reps the next time through. Work yourself down to 1 Rep.

LADDER CIRCUIT 1
Rep Ladder: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Pushups
Exercise B) Alt. Lunges with DB Shoulder Press (need a demo?)

LADDER CIRCUIT 2
Rep Ladder: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Mountain Climbers
Exercise B) Jump Squats

RUNNING INTERVAL FINISHER
Kees 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!