ATHLETE

A. 6 min Alternating Tabata
L-Sit (Box, Rings, Parallettes)
Plank or HS Hold

B. AMRAP 13
30 AbMat Sit-Ups
30 Kettlebell Swings (53/35)
30 Calorie Row

COMPETITOR

A. 6 min Alternating Tabata
L-Sit (Rings or Parallettes)
HS Hold

B. AMRAP 13
30 AbMat Sit-Ups
30 Kettlebell Swings (70/53)
30 Calorie Row

C. Work up to a Heavy 2 Rep Front Squat