Double Single (Mountain/Ladder)

Warm up:  circuits: jjs, sunsals, hip circles, bridges, h2h swings, criss-cross

Double first....   10   12   14   12  10   (complete 10 of each exercise below before starting the next set of 12, 14, etc.)

Dbl presses
Dbl lunges
Dbl kbell sit-ups
Dbl swings (or heavy single)
Dbl cleans or dead lifts                     *once complete, participants can do band exercises or jump rope

Then single..... 2  4  6  8  6  4   2

Burpees
Mt. Climbers
Push-ups
Rows (each side)                           *