General Warm-Up
200m Run at an easy pace (perform 2 of the 100m segments for the day)

Followed by

Joint Prep Routine
10/10 Turn head side to side.
10/10 Look up and down.
10/10 Swing head in crescent shape side to side.
10 Shoulder rolls forward.
10 Shoulder rolls backward.
10/10 Swing one arm up, while other is down.
10 Swing arms across body at 45º with right arm.
10 Swing arms across body at 45º with left arm.
10 Full range of motion arm circles forward.
10 Full range of motion arm circles backward.
10/10 Side to side trunk twists.
10/10 Straight leg hip circles.
10 Right leg swings.
10 Left leg swings.
10 Right lateral leg swings.
10 Left lateral leg swings.
10/10 Butt kickers.
10/10 Knee circles.
10 Dorsiflexion drops.
10/10 Seated ankle circles.

Followed by

200m Run at a moderate pace (perform 2 of the 100m segments for the day)

Skill and Build Up
0:20 Pike stretch
10/10 Single leg compressions
0:20 Pike stretch
10 Compressions
0:10 Tuck L-sit
0:10 L-sit
5/5 Split squats
0:10/0:10 Split squat hold

10 Rounds at a moderate and consistent pace:
100m Run or 10cal/8cal bike/row
0:30 L-sit, accumulated
100m Run or 10cal/8cal bike/row
0:30/0:30 Split squat hold, accumulate

The workout is largely focused on static holds volume accumulation with small doses of running (or biking/rowing) thrown in. Attempt to complete each static hold in no more than 3 sets with short rest periods.

Movement Modifications
*Do not allow any effort to exceed 0:45, reduce distance if needed.

*Tuck L-sit if unable to accumulate 0:30 in 3 sets or less with short breaks.

Split Squat Hold
*Reduce time to 0:20/0:20 for 1-2 sets max.

No equipment modifications needed, l-sit can be done on the ground, or off boxes if needed.

Cool Down / Mobility
2 Rounds
0:30/0:30 Samson stretch
0:30/0:30 Pigeon stretch




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