Conditioning
Every 5:00 x 6 sets
15-18 calories
10 kipping pull ups
50 ft front rack walking lunge with 2 dumbbells
Notes
Today’s workout is 6 intervals of calories, kipping pull ups, and front rack walking lunge with two dumbbells. You will start a new round every 5:00, and there will be a 4 minute cap on each round to ensure at least 1 minute of rest. Your score is the sum total time to complete the rounds, not including rest.
Calories should take no longer than about a 1:30. If this sounds like an aggressive pace, consider decreasing the calories to 12-15.
Pull ups should be completed in no more than 2-3 sets each round. You may substitute banded pull ups or jumping pull ups. If there is room in the class, you may do kipping pull ups on the rings for a slightly different stimulus.
Your dumbbell weight should be moderate. The lunges should be unbroken, but challenging.