Conditioning
For time:
Complete 3 rounds:
- 15-18 Calories
- 15 Wall Ball
- 9 Burpee Box Jump Overs
Rest 2:30
Complete 3 rounds:
- 15-18 Calories
- 21 Wall Ball
- 6 Burpee Box Jump Overs
21:00 time cap
Notes
Today’s workout is 3 rounds of calories, wall balls, and burpees, followed by a rest interval before you do another 3 rounds of calories, more wall balls, and less burpees. Your score is the time it takes to complete the 6 rounds or the number of rounds and reps completed under the 21-minute time cap.
The calories should never take longer than 1:15 to complete each round. Adjust the target number accordingly.
The wall balls each round should be completed unbroken. For an added challenge, use a heavy wall ball during the first three rounds and a lighter wall ball during the second three rounds.
If you cannot maintain a pace of at least 10 burpees per minute, consider adjusting the number of reps or the height of the box.
Mobility
2 Rounds
- 2 Straddle Pancake w/ :15 Hold at end range
- :30 Twisted Lizard per side
Notes
We will finish today with mobility. Rotate through the following two exercises at an easy pace for 2 rounds.
Straddle Pancake If you struggle to hinge at the waist, sit on a low box to allow your hips more range of motion.
Twisted Lizard If you cannot reach your back foot, adjust this by simply sinking into a deep lunge stretch.