Skill: Hanging L-Sit progressions Strength: L-Sit Chin ups/Side Plank Hip Raises Every 3:00 x 4 sets: 3-7 L-sit Chin Ups (scale to regular chin ups) 10-12 each side plank hip raises Conditioning: Rowing/DB Snatch/Burpee Intervals 3:00 on/3:00 off x 3 rounds (18 mins).. All out sprint each round! Row 250/200M 10 alt. DB Snatches 10...Read More