Conditioning
For time:
- 800m Run
Into 10 rounds of:
- 7 Pull Ups
- 12 Push Ups
- 17 Air Squats
Into
- 800m Run
30:00 time cap
Notes
Today’s workout is 10 rounds of pull ups, push ups, and air squats sandwiched by two 800m runs. Your score is the time to complete the prescribed work or the number of rounds and reps completed under the 30-minute time cap.
The runs should take no longer than 5:00 on either end of the workout. Adjust the distance accordingly.
The pull ups should be done in 1-2 quick sets throughout the workout. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
The push ups should also be completed in 1-2 sets throughout the workout. Adjust the number of reps or perform your push ups with your hands elevated on a box.
Keep you pace on the air squats smooth and use this as a time to shake out your arms before the next round.