A. Skill (00:15- 00:30)
Today we’ll perform static holds of 10-15 seconds of work with the L-Sit and Handstand Hold. This work should be challenging, but you need to make sure you are scaling so 10-15s of work is reasonable.
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold
B. Conditioning (0:35-00:55)
Today’s metcon is about starting slow and giving your body time to adjust to the demands of the workout – keep in mind this is an important aspect of all our conditioning work called the ”adaptation phase.”
10 KBS (24, 16) (american)
400 Meter Run
Rollback Triceps Extensions: 4 x 12. Rest 60s.