3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…
- 10 x Pike Lifts
- 10 x Pike Dips (Lift your butt)
- 10 second Bent Knee L-Sit Hold
Then 5 rounds
- 12 x Deadlift @ 1.5 x Bodyweight
- 6 x Deadlift @ 1.6 x Bodyweight
- 6 x Deadlift @ 1.6 x Bodyweight
- 4 x Deadlift @ 1.7 x Bodyweight
- 4 x Deadlift @ 1.7 x Bodyweight
Then EMOM for 12 minutes alternate through the the following
Even minutes
- 3 x Kettlebell Deadlift @ 32kg
- 3 x Deadstop Kettlebell Swing @32kg
- Repeat 1x (2 sets total)
Odd minutes
- 8 x Goblet Squats @ 32kg
Results: Used 230-245-260lbs for the Deadlifts. First time doing 32kg Goblet Squats… surprised I could get the KB up and was able to complete all 6 rounds.