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!