WOD: 5 rounds for time:
:30 L-sit
18 Cal air bike
10 DB burpees (35/50 lb)
– Rest 2:00 between rounds. | Use two dumbbells.
Intermediate: 5 rounds for time:
:30 tuck hold
13 Cal air bike
10 DB burpees (20/35 lb)
– Rest 2:00 between rounds | Use two dumbbells.
Beginner: 5 rounds for time:
:30 seated leg raise hold
10-cal air bike
10 DB burpees (10/15 lb)
Rest 2:00 between rounds | Use two dumbbells.
Home Workout: 5 rounds for time:
:30 seated L-sit
20 jumping lunges
10 dumbbell burpees (35/50 lb)
– Rest 2:00 between rounds. | Use two dumbbells.
Movement scaling options:
Cool down:
1 set:
1:00 couch stretch (each)
1:00 upward dog
1:00 hand on rig chest opener stretch