Warm Up:
Assault Bike 2 Minutes
Row 2 Minutes
Stretch & Mobilise
Ankle & Hip Mobility
Pistol Squat Tekkers
WOD:
12 Minute Ladder of:
2 Pistol Squats
15 Ab-Mat Sit Ups
25 Double Unders
4 Pistol Squats
15 Ab-Mat Sit Ups
25 Double Unders
6 Pistol Squats
15 Ab-Mat Sit Ups
25 Double Unders
8
15
25
10
15
25… etc.
* Scale Pistol Squats with Post or Band. Use an equipment aid (hold small plate, stand on box, plate under heel etc.)
* If Pistol Squat is not achievable, choose an alternative Single Leg movement (box step up, lunge etc.)
* If cannot perform Single Leg movement change to a Squat
* Scale DU’s to 75 Single Unders
