Conditioning
Every minute on the minute for 30:00:
- Minute 1 – 12/15 Calories
- Minute 2 – 15 Burpees
- Minute 3 – 15 Front Squats
- Minute 4 – 15 Push Press
- Minute 5 – 12 Front Rack Lunge Steps
Notes
Today’s conditioning is 6 rounds of calories, burpees, squats, push press, and lunges. You will begin a new station at the top of each minute and then rest until the start of the next minute.
The calories should be completed at a sustainable pace and allow you time to transition to the next station without rushing. If you do not have access to a machine, substitute a 150m run.
The burpees should also be completed at a sustainable pace and allow you time to transition to the next station without rushing. Adjust the number of reps accordingly.
The squats should be light and completed in 1 set every round. You may use a barbell, dumbbells, kettlebells, or an odd object, just make sure it is in the front rack.
The push press should also be completed in 1 set every round. Ideally, you can use the same weight as you used in the front squat.
You must alternate legs every step on the lunge, but it is your choice as to whether you step forward, back, or walk. Choose a weight that allows you to complete the reps in 1 set.