Strength
3 Rounds not for time
- :20 L-Sit Hold
- 10 Single Leg Romanian Deadlifts per leg
Notes
Today’s strength is 3 rounds of l-sit holds and single leg romanian deadlifts. Take your time moving through this, resting about 1-minute between exercises.
The L-sit hold can be done in any variation. If you cannot keep your legs parallel to the ground, bend one or both knees. Check out this video for some different variations.
The single leg Romanian deadlifts may be done with dumbbells, kettlebells, or a barbell. Balance is tough with this movement. Grab the ground with your whole foot and as you descend, feel a good stretch in your hamstring.
Conditioning
For time:
- 240 Double Unders
then complete 2 rounds of:
- 40 Toes to Bar or Sit Ups
- 30/24 Calories
Notes
Today’s conditioning is for time. Your score will be how long it takes to complete the work, or the number of reps completed at the time cap.
This is a lot of consecutive double unders. Give yourself about 5:00, at the most, to complete these reps. That comes out to a little 48 reps every minute for 5 minutes. You can adjust the number if that does not feel doable. You may substitute single unders or jumping jacks.
The toes to bar should take no more than 4-5 quick sets each round. Adjust the number of reps or perform knee raises if needed. If you do not have a pull up bar, you can substitute sit ups.
The calories should take no more than 2:00 to complete each round. If you do not have a machine, run 300m instead.