Conditioning
Every 10:00 x 3
40-50 calories
30 burpees over dumbbells
20 front rack lunges
4 muscle ups or 8 pull ups
Notes
Today’s workout is 3 intervals of calories, burpees, dumbbell front rack lunges, and muscle ups or pull ups. You will start a new round every 10 minutes. Your score will be your slowest round.
Calories should take no longer than 4:00. You may lower the number of calories to 35-40 in order to keep with this time frame.
Burpees over the dumbbells should be done at a pace of at least 10/minute. If this sounds like an aggressive pace, lower the number of burpees to 20-25.
Your dumbbells should be moderate, and the goal is to push the lunges to be unbroken.
Your muscle ups or pull ups can be done in 1-2 sets. You may substitute chest to bar pull ups, regular pull ups, banded pull ups, or difficult ring rows. The goal is to use a more challenging gymnastics movement than normal.