Low rep pushups, chinups and squats
Lower extremity Mobility WOD from yesterday’s post
25-20-20-15 Diamond pushups (scale reps if needed)
Ascending and Descending Chinup ladder (palms towards)
For the first set, perform one rep. Add a rep each set until you fail, then subtract a rep each set until you reach 0.
To save time, perform these three movement as a circuit, moving from one movement right into the next. But rest as needed to generate maximal speed/strength – don’t speed through like a metcon.
10 single-arm kettlebell swings (10 each arm)
100m shuttle (50 meters one way/50 meters back)
12 min AMRAP
Post total rounds to comments.
*Substitutions: Double arm swings for single-arms, plank burpee instead of full burpee