(1) AMRAP 2:30 Minutes
24 Overhead Squats 95/65lbs
Max Duration L-Sit Hold in remaining time
Rest 2:30
(2) AMRAP 2:30 Minutes
20 Overhead Squats 115/75lbs
Max Duration L-Sit Hold in remaining time
Rest 2:30
(3) AMRAP 2:30 Minutes
16 Overhead Squats 135/95lbs
Max Duration L-Sit Hold in remaining time
Rest 2:30
(4) AMRAP 2:30 Minutes
12 Overhead Squats 165/115lbs
Max Duration L-Sit Hold in remaining time
Rest 2:30
(5) AMRAP 2:30 Minutes
8 Overhead Squats 185/125lbs
Max Duration L-Sit Hold in remaining time
Score is total time spent in an L-Sit
Feel: Muscle Overload
Pace: Sustain
Target Score: :30+ per round in an L-Sit of any variety
Firebreather Score: :30+ per round in a straight leg L-Sit
2 Rounds
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
400m Jog
20 PVC OH Walking Lunge + Pass Through
20 Mountain Climbers
10 PVC Pipe Overhead Squats