Conditioning
Every 2:00 for 10 rounds (5 each)
Sets 1,3,5,7,9:
- 15 Wall Balls
- 9-12 Calories
Sets 2,4,6,8,10:
- 50 Double Unders
- 9 Dumbbell Squat Cleans
Notes
Today’s workout is 10 intervals of either wall balls and calories or double unders and squat cleans. You will begin a new round every 2-minutes and complete 5 of each couplet. Your score is the total time from all 10 rounds.
The wall balls should light enough to maintain unbroken sets throughout the workout.
The calories should take no longer than :45 to complete. Adjust the number accordingly.
The double unders should never take longer than :40. Adjust the number of reps or substitute single unders.
The dumbbell squat cleans should be a light weight. You should be able to maintain unbroken sets of 9 reps throughout the workout.
Conditioning
2 Rounds
- 5 Natural Knee Extensions with :05 negative
- 5 Straddle Pancake w/ :10 negative each rep and :10 hold last rep
Notes
We are finishing the day with 2 rounds of mobility. Take your time working through the two rounds.
For the natural knee extensions, lower as far as you can without creating any pain or discomfort in the knees or lower back. To add assistance to this exercise, wrap a band around the rig and hold onto it as you lower down.
If you struggle to hinge forward on the straddle pancake, sit on a small box to ensure you have room to hinge forward.