Conditioning
Complete 5 Rounds for time:
- 400-500m Row or 800-1000m Bike
- 15 Air Squats
- 10 Dumbbell Box Step Ups (2 dumbbells farmer’s carry)
- 15 Wall Balls
25min time cap
Notes
Today’s workout is 5 rounds of rowing or biking, air squats, step ups, and wall balls. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 25-minute time cap.
The row or bike should take no longer than 2-minutes. Adjust the distance accordingly.
Be sure to move smoothly and through a full range of motion every rep of the air squats.
The step ups should be at a moderate weight that allows you to complete the 10 reps unbroken each round. You must hold the dumbbells in a farmer’s carry.
The wall balls should be at a weight that allows you to complete 15 reps unbroken all 5 rounds.