Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 air squats
10 ring rows
10 hanging knee tucks
Mobility
Quick group mobility
Skill work
All done in TABATA format
L-sit
Pistols
HS hold or HS walk
Kind of a different way to approach skill work here. Understand how you are going to work on improving your skill set in each TABATA before you get into it. Understand that this is a skill session, which means to get better at any of these, you must practice them at low intensity. It is not a strength session. The goal is not to accumulate a ton of volume.
WOD
“Squats and Ladders”
100 air squats
4 rope climbs
75 air squats
3 rope climbs
50 air squats
2 rope climbs
25 air squats
1 rope climb
*scale 1 rope climb = 5 pull-ups
Dot com. 250 air squats and 10 rope climbs. Would be a good workout to not only scale movements but to scale overall volume. Understand that you do not need to do all the reps in order to achieve the overall goal, which is to get a good workout in.
