Metcon (Weight)

Butts

3 Rounds
1 Min: 3 Sec Down/3 Sec Up Dumbbell Split Squat Right
1 Min: 3 Sec Down/3 Sec Up Dumbbell Split Squat Left
1 Min: 3 Sec Down/3 Sec Up Stiff Legged Deadlift (No Touch)

Move quickly from one movement to the next.  Rest as needed between rounds.

Go LIGHT!  The slow negatives are brutal!

Score is weight used for Split Squats.For the dumbbell split squats you will elevate your back leg and hold the dumbbells down at the sides. You will have the heel down and make sure you are out in front enough that you can get your butt all the way below the knee at the bottom wit the heel still down at the bottom.

You will take 3 seconds to lower then 3 seconds to come back up (driving through the heel) for 1 minute - then switch sides.

For the stiff legged deadlifts you will keep the knees pretty straight and move the bar up and down the body by hinging at the hip.  Pull the bar or dumbbells into the body and keep the chest up and heels down.  You will not bring the bar all of the way down to touch at the bottom, but stop just past the knees.

Once again you will lower for 3 seconds and take 3 seconds to come back up!

Metcon (Time)

Guts

4-5 Rounds
10 Weighted Leg Raise
15 Weighted Sit Ups
Rest 30 Seconds
Max L Sit Hold

Rest 1 Min Between Rounds

Use a super light weight for this - or feel free to go weightless if necessary.

Score is total combined time in L Sit Hold.For the weighted leg raise you can hold a ball or plate etc between or at the feet!  Upper body stays on the ground or on a bench.  Keep your legs pretty straight as you lift.

 You will immediately go into 15 weighted sit ups.

Then you will rest 30 seconds.

Then you will go into an L Sit or Knee Tuck hold for as long as you can hold it!  You may also scale to one knee in.

After each round of L-Sit hold take a note of how long you held it for and then add them all up at the end!