Tuesday, 22 October 2019



5 rounds of:

1:00 max calories rowed

2:00 rest*


For total calories

*During rest, perform 7 handstand push-ups


Core Work:

4 rounds for time and quality:

Max L-sit hang*

20 Sit-ups

Rest 2:00


For total hang time

*Hang from a pull-up bar while simultaneously holding an L-sit. Modification of this would be to allow a slight bend in the knees, to holding a chair sit position. One you can no longer hold the leg/knees up, drop from the bar and immediately perform 20 anchored sit-ups, and the rest 2:00. Repeat 3 more times.



Post results and experiences to comments


  1. White Ape says


    Total hang 1:15 Rx

    Shoulders were a little tired coming straight from PT at the academy.

  2. 97 cals Rx, all HSPU unbroken
    Great core work!

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