Warm Up:
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats
:20 rest
:40 burpees
:20 rest
WOD:
40-30-20 reps for time:
Single-leg squats
Toes-to-bars
Intended Stimulus: 10-13 Minutes
Intermediate:
For time:
30-20-10
Hook behind heel single-leg squats
20-10-5
Toes-to-bars
Beginner:
For time:
30-20-10
Reverse lunges
20-10-5
Home Workout:
40-30-20 reps for time:
Single-leg squats
V-ups
Movement scaling options:
Single leg squats: Reps, single-leg squats to a target, hook behind heel single-leg squats, reverse lunges
Toes to bar: Reps, knees-to-chests, hanging knee raises, V-ups, sit-ups
Post-Workout Skill Work:
Accumulate:
1:00 Superman hold
1:00 pull-up bar hollow hold hang
– Use a GHD if available.