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Down the Ladder Intervals

Hey Training Room friends!

Make sure to mark your calendars for our annual holiday get together on Friday December 21.

This year we will be meeting at The Anchor’s Bend in Asbury Park at 7 PM for apps and drinks.

Who knows where it can go from there!
Saturday is a conditioning session.

Here are your intervals and your conditioning circuit.

Ladder Down Intervals

  • 2 minutes on 1 minute off
  • 1:30 on 45 seconds off
  • 1 minute on 30 seconds off
  • 30 seconds on 15 seconds off


  • Row
  • Bike
  • Ski
  • Jump rope Jumping jacks, Step ups , squat thrusts, or any kettlebell movement

Have an awesome weekend!