A. 3 alternating rounds, not for time of:
- 5 reps single leg deadlift per leg (2 DBs or KBs, as heavy as possible)
- 8 reps Cossack lunges per leg (weight these if possible)
If your mobility isn’t great in the Cossack lunges, just do what you can. Often holding a weight will actually help to counterbalance the effect of tight ankles and calves.
B. 5 rounds for time of:
Shuttle run (1/2 lap, full lap, 1/2 lap, touching the floor on each turn)
10 chest-to-bar pull-ups
Shuttle run (same as above)
10 ring dips (scale to ring push-ups if needed).