Warm Up:
Row 500m
Assault Bike 25 Calories
Stretch & Mobilise

Pistol Squat Tekkers
Single Arm Russian Swing Tekkers
Overhead Plate Lunge Tekkers

WOD:
6 Minute AMRAP of:
10 Alternating Pistol Squats
25 Double Unders

2 Minute Rest

6 Minute AMRAP of:
10 Press Ups
20 Single Arm Russian Kettlebell Swings @ 16/24kg
(swap after every 5 reps)

2 Minute Rest

6 Minute AMRAP of:
10 Alternating Overhead Plate Lunges @ 15/20kg
20 Ab-Mat Sit Ups

* Scale Pistols for Post/Band/Box Assisted Pistols
* Scale DUs for 10 Reduced Reps or 50 Single Unders
* Scale Press Ups to Knees
* Scale WEIGHT as needed

 

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