September 28, 2016

Wednesday, 28SEP2016

400m Run
30 Sec Hollow Body Hold on the Bar
5 Strict Pull Ups
10 Shouulder Rotations

3 Rounds:
400m Run
20 Pull-ups

Rest 5 Min

3 Max Effort L-Sits on Parallette Bars or Rings

"Athletes who have developed their L-sit to the point where they can hold it for three minutes subsequently find all other ab work easy." - Greg Glassman