WOD:
3 rounds for time:
50 air squats
L-sit hold for the time it takes to complete the air squats
– Rest 3:00 between rounds.
Intermediate:
3 rounds for time:
40 air squats
L-sit hold for the time it takes to complete the air squats
– Rest 3:00 between rounds.
Beginner:
3 rounds for time:
30 air squats
Seated leg-raise hold for the time it takes to complete the air squats
– Rest 3:00 between rounds.
Home Workout:
Same as Rx
Movement scaling options:
Air squat: Reps, range of motion
L-sit: Time, tucked legs, hollow rocks, hollow holds with legs bent and arms by the sides, seated leg raise hold
Cool down:
2 sets:
1:00 foam roll quad/leg
1:00 foam roll glute/leg