WOD:
30-20-10 reps for time:
Single-leg squats
Pull-ups
Intended Stimulus: 4-8 Minutes
Intermediate:
20-15-10 reps for time:
Single-leg squats
Pull-ups
Beginner:
20-15-10 reps for time:
Air squats
Jumping pull-ups
Home Workout:
30-20-10 reps for time:
Single-leg squats
Alternating dumbbell renegade rows (35/50 lb)
– Use two dumbbells.
Masters 55+ option:
30-20-10 reps for time:
Med-ball weighted step-ups (14/20 lb) (20/24 in)
Pull-ups
Movement scaling options:
Single leg squat: Reps, foot-wrapped single-leg squats, lunges
Pull up :Reps, jumping pull-ups, ring rows
Cool down:
1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll lats/side