G2OH, Reverse Lunge and Row

Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

• 10 second Seated Forward Fold (Yoga)
• 10 x Pike Lifts with hands at knees
• 10 x Pike Dips (Lift your butt)
• 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then AMRAP in 20 minutes

• 10 x Sandbag Ground to Overhead @ 20kg sandbag
• 15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
• 15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
• 25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.