- RX -
3 rounds for time:
50 up-downs
1:00 seated L-sit hold
- Accumulate a total of 1:00 in the L-sit per round.

- INTERMEDIATE -
3 rounds for time:
40 up-downs
1:00 seated L-sit hold (knees bent)
- Accumulate a total of 1:00 in the L-sit per round.

- BEGINNER -
3 rounds for time:
30 up-downs
:30 seated L-sit hold (knees bent)
- Accumulate a total of :30 in the L-sit per round.

Accumulate:
50 barbell or PVC good mornings

1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch