Movement Prep:
2 Min Calf Mash
2 Min Banded Ankle Work

Warm-up:
2 Rounds of

  • 10 Russian KB Swing
  • 200m Run
  • 10 Wall Balls
  • 200m Row
  • 10 Burpees
  • 200m Ski or 20 Sit-ups

Skill:
Pistol Variations
Rope Climb Technique

Workout:
16 Min AMRAP

  • 7 One-legged Box Jumps - Each Leg (16/12)
  • 5 Jumping Lunges - Each Leg
  • 3 Pistols - Each Leg
  • 1 Rope Climb

Scaled:
Use two legs for Jumps, Lunges and Squats, Rope-pull-to-stand