Laddermill Power-HIIT Program: Intermediate/Advanced

30 sec. (W)/ 30 sec. (R) – repeat x2 or 3

1. Laddermill (overhang)
2. Push-ups
3. Weighted reverse lunges
4. Shoulder press
5. Laddermill (Vertical)

One min Plank hold

**REST 1 min

90 sec. (W)/ 30 sec. (R) – Repeat x2 or 3

1. Laddermill (Vertical)
2. Squats (weighted if you want)
3. Burpees
4. Jumping Lunges
5. Kettlebell Swings

**REST 1 min

2 Rounds

1. 1 min Laddermill (quick) Incline
2. 50 jumping squats
3. 40 Walking Lunges (weighted or not) (1-2)
4. 30 Sec. Wall sit (90 Degrees)
5. 20 Russian Twists (1-1)
6. 10 Man Makers

EMOM (16 min)

1. 45 Sec. Laddermill : REST 15 sec.
2. 100 SU or 50 DU
3. 25 DB Thrusters
4. 15 Burpees