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The Vertical Ascent

Full BodyLegsShouldersBackCardio

This workout is a classic 'For Time' challenge designed to build strength and power, focusing on explosive movements and core stability. Expect a balance of pushing, pulling, and explosive leg work. Pace yourself on the burpees and aim for unbroken sets on the squats and lunges to maximize your efficiency.

1. Burpees 10 reps
2. Squats 20 reps
3. Step Back Lunge L 10 reps
4. Step Back Lunge R 10 reps
5. Dumbbell Row 15 reps
6. Shoulder Press 15 reps
7. High Knees 60s
8. Burpees 8 reps
9. Squats 16 reps
10. Step Back Lunge L 8 reps
11. Step Back Lunge R 8 reps
12. Dumbbell Row 12 reps
13. Shoulder Press 12 reps
14. High Knees 45s
15. Burpees 6 reps
16. Squats 12 reps
17. Step Back Lunge L 6 reps
18. Step Back Lunge R 6 reps
19. Dumbbell Row 10 reps
20. Shoulder Press 10 reps
21. High Knees 30s

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