Every 4:00 x7 Rounds:
600m Bike
0:20 L-Sit Hold
250m Run
*Try to push the pace on the bike and run so that you can have around 1 min of rest or more each round. For the L-Sit use parallettes if you have them otherwise use boxes or even plates. **For the L-Sit scale to bending your knees if you can’t hold it for 0:20 unbroken each time. If you get less than 1:00 of rest cut the run down to 150m. If you do not have a bike sub 300m Row.
Accessory
3 Sets for Quality:
8 Ring Dips
12 Double DB Prone Rows