Warm-up: Run 400m, Fanny wackers, Frankensteins, over the fence, under the fence, 10 overhead squats,Â 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups, feet unanchored with soles together (thus knees laid outward).
Use the rings for the L-Sit.
Post time to comments, along with personal critique of how well you performed the movements.Â The knees should be locked straight with toes pointed forward for the L-Sit.Â See how well you can maintain this with your back arched and not rounded.
Compare to:Â June 3, 2010 [prevpost=5482]
Time domain: 20-25 minutes
Though Travis did not get far with the weight vest, it was an awesome, aggressive attempt!