Skill: L-sit
Progressions:
- L-sit, knees bent on parallettes/boxes
- L-sit, legs straight slightly downwards on parallettes/boxes
- L-sit, legs straight slightly upwards on parallettes/boxes
- L-sit on ground
Use 5x15s table:
- 3 x 3 s
- 5 x 3 s
- 3 x 6 s
- 4 x 6 s
- 4 x 10 s
- 5 x 10 s
- 4 x 12 s
- 4 x 15 s
- 5 x 15 s
And after that 5x30s:
- 3 x 5 s
- 5 x 5 s
- 3 x 10 s
- 4 x 10 s
- 4 x 15 s
- 5 x 15 s
- 4 x 25 s
- 4 x 30 s
- 5 x 30 s
Rowing, wallballs, T2Bs, SDHPs and burpees
2 min AMRAP:
- 20 cal row
- 30 Wallballs (20/14 lbs)
- 20 Toes-to-bars
- 30 Sumo deadlift high-pull (32/24 kg KB)
- 20 Burpees
Rest 2 minutes
4 min AMRAP:
- 20 cal row
- 30 Wallballs (20/14 lbs)
- 20 Toes-to-bars
- 30 Sumo deadlift high-pull (32/24 kg KB)
- 20 Burpees
Rest 2 minutes
For time:
- 20 cal row
- 30 Wallballs (20/14 lbs)
- 20 Toes-to-bars
- 30 Sumo deadlift high-pull (32/24 kg KB)
- 20 Burpees
Mark each round individually to comments
