Monday Group Strength and Conditioning

WOD = 18 min EMOM

-15s max compression lifts *

-30s jumprope (double or single unders according to ability)

– 5 to 10s L-sit with legs as high as possible * reach forward as far as possible, be sure to point toes.

Use pike Or straddle

If you can’t get your legs off the ground, sit on the edge of a mat or yoga block for compression lifts. If mobility is limited, then try single leg compression lifts

Scale L-sits by placing hands on blocks or boxes while body can swing freely between. If you can’t get your legs up at all while straight then bend knees and try to raise heels above hips.. If L-sit is easy, then do them with palms flat on the floor or go into V-sit or Manna

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