Conditioning:

Every 2:00 x 9 sets (3 each) (18 mins)(Switch Stations every interval)

1)7 Bench Press @ 60-70% + 50 Double Unders

2) Bike x 20/15 Cals

3) 15 Double KB Deadlifts + 100 Foot Farmers Carry (AHAP)

Comp: 25/20 cals

Fitness: 20/15 cals

GPP: 15/12 cals

Health: 12/9 cals

Core Finisher: L- Sit

*Find the hardest L-Sit Variation you can hold for :20-:30 seconds

Options:

Paralettes:

L Sit

Tuck Hold

Single Leg Extended Tuck

Hanging From Bar or Rings:

L Hold

Single Leg Extended Tuck

Tuck Hold