Conditioning
:30/:30 off until the following work is completed:
50 kipping pull ups
40-50 calories
25 devil press
40-50 calories
50 double kettlebell Russian swings
30 minute cap
Notes
In today’s workout you will complete 50 kipping pull ups, 40-50 calories, 25 devil presses, another 40-50 calories, and then 50 double kettlebell Russian swings. You will work for :30 at at a time and then rest for :30 at a time, picking up where you left off until you finish all of the work. The time cap will be 30 minutes.
You should be able to get sets of at least 10 on the kipping pullup. Substitute jumping pull ups and/or ring rows if necessary.
You should be able to get 7-10+ calories per round. If you cannot get at least 7 cals consistently then consider reducing the target amount of calories.
Try to find a consistent pace on the devil press and avoid taking your hands off the dumbbells during the working intervals. You should be able to get at least 4 reps in :30.
You should be able to get sets of 12 on the kettlebell swing. Choose a light to moderate set of kettlebells.