Conditioning
Every 10:00 for 3 sets:
400m Run
8 Devil Press
16 Dumbbell Box Step Overs
200m Run
8:00 time cap each set
Notes
Today’s workout is 3 rounds of running, devil press, step overs, and more running. You will start a new round every 10-minutes. Your score is the total time from all 3 rounds.
The runs should take no longer than 2:30 and 1:15 respectively. Adjust the distance accordingly.
The devil press should be done with a moderate weight. The goal should be to complete the 8 reps unbroken each round.
Ideally, you will perform the step overs with the same weight you used for the devil press. If you cannot safely stand to full extension with each leg, you should adjust the weight of the dumbbells. You should be aiming to complete the 16 reps in 1-2 sets each round.