Warm-up
3 rounds
5 4-part squats
10 sky reaches (10 each side)
10 total shoulder taps (10 each side)
10 strict presses with PVC/broom handle
Skill Work – L-Sits and Core Stability
Need: two chairs/two boxes/set of rings or set of parallelettes, mat to lay on, KB or DB
3 rounds:
5 Suitcase Deadlift on EACH SIDE
Perform set of 5 on one side using KB or DB, then perform 5 on the other side
https://barbend.com/suitcase-deadlift-ultimate-guide/
V-up / Tuck-up
Perform set of 20 V-ups or Tuck-ups, ideally unbroken, with your best form. If you need to break-up the sets, aim for no more than 3 sets
L-Sit
Beginner: knees tucked
Intermediate: one knee tucked
Advanced: pike position
Goal: each round, accumulate :45 seconds in 2 or more sets.
Cues: (1) Keep the hips in-line with the wrists, don’t let the hips sink behind the arms (2) keep your neck long (3) keep knees or pike HIGH, don’t let the position drop too low (or shorten the length of the set)
Workout
Need: DB/KB, mat to lay on
AMRAP 12
5 DB/KB pull throughs (5 on each side)
10 Single Arm floor press (10 on each side)
15 goblet squats
Plank Pull Throughs are performed in a plank position, pulling the DB/KB from one side of the plank through to the other side, clearing the plane of the body. Try to keep the body tight, and feet close together (for a challenge). The further apart the feet, the easier.