For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold
♀ 100-lb sandbag
♂ 150-lb sandbag
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Stimulus and Strategy:
Today we have a couplet that will tax your midline and posterior chain. The sandbag carry is grunt work, and the L-sit hold is midline work. Break the L-sit holds into manageable sets with quick breaks. Hold yourself accountable on your breaks by counting to 10 seconds before getting back to your next set. Think about actively pushing down into the parallettes during the L-sit holds. Try to finish the first carry with one break or less, and complete the L-sits in under 2 minutes. Ensure you continue to keep your chest up and shoulders back on the carries. If you need a substitution for the sandbag, try a double-kettle front rack carry as an alternative (53/70 lb).
Intermediate option / For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold
♀ 70-lb sandbag
♂ 100-lb sandbag
Beginner option / For time:
250-foot medicine-ball bear hug carry
25-second seated leg raise hold
200-foot medicine-ball bear hug carry
20-second seated leg raise hold
150-foot medicine-ball bear hug carry
15-second seated leg raise hold
100-foot medicine-ball bear hug carry
10-second seated leg raise hold
50-foot medicine-ball bear hug carry
5-second seated leg raise hold
♀ 20-lb medicine ball
♂ 30-lb medicine ball