Core Work:
Tabata L Sits (hanging from the rig) – 4 mins/8 rounds :20on/:10off
Note: Scale as needed. Everyone can do this hanging from the rig. The common scaled version is hanging with the knees pulled up to above your hip crease.
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Max effort Plank Hold
Note: Immediately following the :10 rest after the final L sit hold perform one attempt at a max effort plank hold. Your mind will want to stop before your body physically has to stop – PUSH YOURSELF. Try to feel the difference between being uncomfortable and tired vs reaching the point of max exertion.
Class WOD: Cardio, Cardio, Cardio….
30min EMOM
Even Min - 15 Cal Row
Odd Min - 15 Burpees
Note: This will be our cardio benchmark WOD. The above version is RX and I do not recommend anyone do it straight out of the gate. Here is how we will approach this. You will pick your own goal to achieve today. I did this last week setting my goal at 10 Cal Row/10 Burpees and was able to complete all rounds. I will try again in a few weeks and probably increase my numbers to 12/12. The Cal number and the burpees number must be the same. For today, think about this in terms of a number you can complete both movements in about a :35 window to give you a little bit of time to rest before the next minute. Good luck!