Conditioning
At 0:00, complete 4 rounds of:
- 15 Push Press
- 15 pull ups
At 10:00, complete for time:
- 30-40 calories
At 15:00, complete 4 rounds of:
- 15 Wall Balls
- 15 Burpees over the bar
At 25:00, complete for time:
- 30-40 calories
Notes
Today’s conditioning has 4 parts. You will begin by completing 4 rounds of 15 push press and 15 pull ups, then rest until the 10-minute mark. At the 10-minute mark, you will complete 30-40 calories for time. At the 15-minute mark, you will complete 4 rounds of 15 wall balls and 15 burpees, then rest until the 25-minute mark. At the 25-minute mark complete another 30-40 calories for time. There is a 8:00 time cap on the 4 round portions and a 3:00 time cap on the calories.
Your score is the sum total of all 4 times.
The push press should be a lighter weight that allows you to complete the 15 reps in 1-2 sets every time.
The pull ups should be completed in 2-3 sets each round. You may substitute jumping pull ups or ring rows.
The calories should be completed under the 3-minute time cap. Substitute a 600m run if you do not have a machine.
The wall balls should be completed unbroken every round. Choose a ball light enough to allow that.
The burpees should take no longer than 1:15 to complete each round. Adjust the number or reps accordingly.