Strength & Mobility
3-4 rounds
Bulgarian split squat @ 31×1 x 6-8/side
between sets cobra hang :20-:30 (center, left, right)
Conditioning
Every 4:00 x 4 rounds
20m db front rack walking lunge
max calories in time remaining
2 minute cap on each round
Notes
Today’s workout is 4 rounds of 2 minutes of work and 2 minutes of rest. Each round will consist of 20m of front rack dumbbell walking lunges, followed by as many calories as possible in the remaining time. Your score is amount of calories performed in your worst round.
Use a light-moderate set of dumbbells that allows you to complete the lunges in 1 or 2 quick sets each round.
Perform your calories at a hard but sustainable pace. 2 minutes of rest will not be enough time to recover from a full sprint.