Monday July 12th

“MANGOSTEEN”

WORKOUT GOALS
1.) Finish today’s workout in less than 20:00.
2.) Keep all rowing intervals to 2:00 or less.
3.) Complete each L-Sit Hold in no more than 3 sets.

RX
5 ROUNDS FOR TIME
500/450m Row
:30 L-Sit Hold (Parallets)

LEVEL 2
5 ROUNDS FOR TIME
450/400m Row
:20 L-Sit Hold (Parallets)

LEVEL 1
5 ROUNDS FOR TIME
400/350m Row
:30 Seated L-Sit Hold (Floor)

Accessory

PRE-WORKOUT
EMOM 7:
1-3 Legless Rope Climbs, Rope Climbs, Partial Climbs, Foot Holds

Stretching

2 SETS
1:00 Calf Stretch / Side
1:00 Wrist Extension Stretch / Side

Notes

Target | 13:00-18:00
Today’s workout is very midline dominant. Expect the L-Sit Hold to play a huge effect on your seated position on the rower. Sitting up tall is going to be more challenging. Your goal is to finish each row in 2:00 or less. If you know this will be a problem from the start, look to scale the distance to something more manageable. A little bit of struggle on the L-Sit Holds is to be expected. If you are holding :30 unbroken every round, your scaling option may be too easy. You want to find an option to break a least once, but no more than 3 total sets to accumulate the :30 intervals. After your L-Sit Hold, try to get right back on the rower as quickly as possible and get the handle moving. This will save time and get you moving in the right direction