Ladder of Fire

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- Overhead squat prep, wrists, hips

WARM-UP (12:00)
- 3 rounds: 6 muscle snatch PVC, 6 overhead squats empty bar, 100m run

MAIN WOD (30:00)
ASCENDING LADDER 1 to 10
- Squat Snatch @50/35kg
- Burpee Over Bar (2x reps of snatch)
Every 2:00, run 200m then continue ladder
Scale: @35/25kg, step-over burpee
RX+: @60/42kg

RENFO (5:00)
- 5 min heavy front rack hold walking (20m chunks)

STRETCHING (5:00)
- Triceps/lat doorway stretch + pigeon pose