A. Mobility of the hips and ankles, rope climbing technique, and progressions for the L-Sit.
B. Every minute for 18 minutes:
1st minute: 45 seconds, Close stance Squats (working towards moving feet side by side)
2nd minute: 2-3 ascents, 15’ Rope Climbs
3rd minute: 45 seconds, L-Sit, support on top of Rings, Dip Stands or Boxes.
C. 3 rounds for time:
6 Weighted Dumbbell Step-ups (LTBD/24” box)
25 GHD Sit-ups
400-meter Run or 50-meter walk (no rowing)
*16-minute Time Cap.
Post progress on skills and time/loads to Members Area or comments.