Continuing L-Sit work… 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 EMOM for 10 minutes
- Even Minute –
- 3 x Deficit Deadlift @ 1.5 Bodyweight from 10cm step
- 3 x Box Jumps
- Odd Minute
- 3 x Deficit Handstand Pushups from Yoga Blocks
- 3 x Dynamic Bozu Pushups (over and back = 1 rep)
Then as finisher did a 15k Bike routine on iFIT.
Results: Making good progreess on the L-Sits, was able to hold a full L-Sit at the end for 5 seconds, goal would be 30-45 seconds. Used 235lbs for the Deadlift. Bike took around 35 minutes.