Conditioning
At 0:00, complete 6 rounds for time:
- 15 Wall Balls
- 30 Double Unders
- 5 Burpee Box Jump Overs
At 15:00, complete for time:
- 45 Wall Balls
- 90 Double Unders
- 15 Burpee Box Jump Overs
10:00 time cap on both workouts
Notes
Today’s conditioning is two parts. At “3,2,1,go…” you will complete 6 rounds of wall balls, double unders, and burpee box jump overs. You will then rest until the 15-minute mark. At that time, you will complete a chipper of the same three movements. Your score is the sum total time from both parts.
The wall balls should be done with a weight that allows you to complete the sets of 15 reps unbroken.
The double unders should take no longer than :20 to complete. Adjust the number of reps or substitute single unders.
The sets of 5 burpee box jump overs should take no longer than :30. Adjust the number of reps or the box height to stay within that time domain.
Midline
3 Sets
- 10 V-Ups
- 10 Hollow Rocks
- :10 Hollow Hold
Notes
Today’s midline work is 3 sets of an unbroken complex of v-ups, hollow rocks, and hollow hold. If you cannot maintain these reps unbroken, adjust the v-ups to tuck ups and scale the hollow hold back to an easier progression.