20 Min AMRAP:

20/15 Cal Ski Erg

10 D-Ball  over shoulder (50/30)

1 Min Hanging  L-Sit *


*Any time you drop, stop counting toward your minute.  Start back up when you are back in L-Sit)

Video courtesy of Power Monkey Fitness.  Quick demo on the Hanging L-Sit.  If during your L-Sit, you have to come off the bar, remember time-wise where you stopped in the minute.  When you get back to an L-Sit, begin counting where you left off.


Video courtesy of Dave Levey.  Three different techniques you can use for the D-Ball over shoulder.


Scaling Options:

D-Ball weight -> as needed or a light med ball


L-Sit -> legs bent L-Sit


Cool Down:

Cobra to Downward dog  X 20


Banded Bully Stretch – 2 min per side

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