Strength and Mobility
Build to a heavy set of 3 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
4 rounds for time
15-20 calories
10m db front rack walking lunge
10 push ups
10m db front rack walking lunge
12 minute cap
Notes
Today’s workout is 4 rounds of 15-20 calories, 10m of db front rack walking lunges, 10 push ups, and then another 10m of lunges. Your score is the time it takes to complete the 4 rounds, or the amount of work completed if you don’t finish in 12 minutes or less.
The calorie should be done in 1 minute or less. Reduce the amount if necessary.
The lunges should be unbroken for each 10m segment. Choose a weight that you are able to pick up without hesitation.
The push ups should be done in 1-2 quick sets each round. Elevate the hands as necessary.