Skill

Tabata L-Sit
Tabata Superman Hold

Perform a full Tabata(8 rounds) interval for both movements. Rest 1 Minute between movements.

Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings. The superman hold will be an easier position for most folks to get into but still provides a challenge.  Hold the position for as long as you can without breaking.

WOD

AMRAP in 20 Minutes
400M Run
30 Sit-Ups
200M Uneven Farmer Carry*

*Rx Men (32kg Kettlebell, 45lbs Dumbbell) – Rx Women (24kg Kettlebell, 30lbs Dumbbell)

Workout notes:  The movements in today’s workout should compliment each other somewhat in that you are given a bit of recovery in each movement as you rotate through this triplet.  Work through the run and sit-ups at a steady pace and consider breaking up the carries by switching arms at least halfway through the movement. Also think about alternating which arm carries the heavier object on the way out to the wall if you are switching.