Skill 3 – 8min of L-sits.
You can use parallettes, rings, or pull-up bar (from the hang). Using a stop watch, start and stop each time you loose form. Do not rest any longer than you were able to keep under tension.
- Swim: 3-5 x 200m TT, rest 2x
- Run: 3-5 x 1200m TT, rest 2x
- Row: 3-5 x 1500m TT, rest 2x
Mobility >10min – concentrate calves