You will do 10 reps of all movements and then run. Next round you will do 9 reps and then run. You will repeat the round of 1 rep. This includes the run both times. The repeat round of 1 is now the “back up” the ladder portion! It is 55 reps of each movement & 1000m of running both down and back up! Do not be afraid to just do the down portion if needed, still a wonderful workout! Time yourself for accountability and the tracking of progression!