WOD:

Ascending Ladder

30 Min AMRAP:

2 Cal Row

2 Ab Mat Sit Ups

2 Pull Ups

4 Cal Row

4 Ab Mat Sit Ups

4 Pull Ups

etc…

*Increase by 2 every time you come back to a movement

With the ascending ladder, every time you come back to a movement, you increase the reps (or cals) by two.  Remember, this is a 30 Min AMRAP, so don’t sprint from the start.  Pace it so you never have to take long breaks and can keep moving all 30 min.

Scaling Options:

Ab mat Situ Ups -> Feet anchored

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded Lat Stretch – 2 min per side

Calf stretch on rig – 1 min per side