Workout of the Day:
12 minutes of dedicated L-sit drills and practice (bars, rings, parallettes) ending with 3 max duration attempts!
-then-
3 rounds for time:
12 Handstand Push-ups
12 Front Squats (70/50kg)
post finish time and any scaling, and post longest L-sit and the variation/scaling in notes

Intended Stimulus
You’ll get nice long squat mobility warm-up before moving on to the L-sits, so be on time and settle into some mobility work! You’ll get a chance to try lots of different L-sit variations. Then, your coach will give you a version that is just right for you. You should be able to hold 20 seconds or more at the variation you use for the 3 max duration attempts. When it comes to the 3 rounder, use a load that you MAY be able to go unbroken on round 1, but likely will break up into 2 sets or so for the rest of the rounds. Same goes for the HSPUs, 2-3 sets max to get 12. This will be short and we challenge you to hang on for big sets on the front squats 🙂 Embrace some physical and mental discomfort, it’ll be over soon!