Warmup
100 Single unders
100 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12 GHD hip extensions
8-10 Burpees
WOD
Accumulate 2 minutes in an L-sit.
Use rings, parallets, plates, fingertips, choose you poison. Try to hold your ankles above your hip crease. If that’s too hard, keep only your knee caps higher than the hip crease. If you lack the upper body strength to support yourself, try a hanging L-sit.
12 Minute AMRAP:
8 Box jumps (24/20”)
12 Push Press (55/45lb)
24 Double Unders
Land softly and come to full extension at the top of the box jumps. Step down to save wear on your Achilles tendons. Use a vertical dip and drive for the push press, with a full lock out each rep (arms behind ears).