Warm-up

Run 400m easy pace

Then, 3 Rounds

• 5 Inchworm Push-ups
• 10 Squats (put feet closer together every round)

Then 5min (total)

• Ankle mobilty
• Hip mobility

WOD

Every 4min for 36min complete:

1. Pistols (alternating)/Close Stance Squats
2. Run 
3. Push-ups

• Scaled: 30 Pistols (15/15), 400m Run, 30 Push-ups
• Advanced: 40 Pistols (20/20), 600m Run, 40 Push-ups
• Rx'D: 50 Pistols (25/25), 800m Run, 50 Push-ups

*Adjust reps and rounds to your ability. Should be hard but doable to stay in the 4min timeframe. No Pistols yet? No worries, go for close stance squats (add 10 reps)

• 0-4min = Pistols 
• 4-8min = Run
• 8-12min = Push-ups
• 12-16min = Pistols
• 16-20min = Run
• 20-24min = Push-ups
• 24-28min = Pistols
• 28-32min = Run
• 32-36min = Push-ups