Conditioning
At 0:00
1500 m – 2000 m row
At 10:00
15 double kettlebell cleans
100 ft kettlebell front rack walking lunge
15 double kettlebell cleans
At 20:00
40 burpee pull ups
Notes
Today’s workout will have three pieces. You will start a new piece every ten minutes. Each section will be capped at 8:00 minutes to guarantee at least 2:00 of rest.
If you think your machine pace will be slower than 2:10, row closer to 1500 m. If you are using a bike erg, double the distance (3000-4000 m).
Your kettlebell cleans should be done in 1-2 sets. The lunges should be completed in at least 25 ft unbroken segments.
For the burpee pull ups, choose a pull up bar that is less than 4-6 inches out of your reach from standing. If you can’t get perform a pull up, you will do a burpee followed by a jumping pull up from a height that allows you to get your chin over the bar.