Friday 5th October

A. Every minute for 10 minutes (10 rounds):

• Hanging L-Sit Hold for 20 seconds
  

 20s hold, rest remainder of the minute

B. 5 Rounds for Time:

• 7 Chest-to-Bar Pull-Ups
• 10 Shoulder to Overheads @ 115/80 lbs
• Run 400 meters
  

C1. Russian Twist

• Set 1 – 20 reps
• Set 2 – 20 reps
• Set 3 – 20 reps
• Set 4 – 20 reps
• Set 5 – 20 reps

C2. Evil Wheel

• Set 1 – 5 reps
• Set 2 – 5 reps
• Set 3 – 5 reps
• Set 4 – 5 reps
• Set 5 – 5 reps​