Fitness & Performance:
A. Your choice of Plate Burpee Ladder or 2K row for time
B. L-Sit for max time
C. Max unbroken double unders
A. 7-8 sets for quality: Row or AD 20 sec at 80% + 40 sec at 50%
B. 4-5 sets: L-Sit 20-30 sec + 8-10 reps single leg hip bridge
The 3 parts of this workout can be done in any order, coach’s choice. For Part A, choose between a Plate Burpee ladder every minute on the minute starting at 1 rep the first minute, 2 reps the second minute etc. You can also row 2000M for time if you prefer. For L-sit aim for perfection and straight legs (and pointed toes!) if you can’t do this for at least 10 seconds, then work on your tuck sit on paralettes. Take 3 to 5 attempts at max double unders. If you don’t have double unders, take time to practice.