July 22, 2022

07.22.22

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:

Level 1
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

**Choose static hold modifications that allow you to hold for 30 seconds straight. Rest as needed between movements and sets.

Level 2
Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold, knees bent
30-second chin-over-bar hold

Level 3 Option
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

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