Conditioning
Every 8:00 for 24:00 (3 sets)
Complete 2 rounds of:
- 6 Single Arm Devil Press
- 12 Dumbbell Box Step Ups
- 15/12 Calories
6:00 time cap each set
Notes
Today’s conditioning is 3 intervals of 2 rounds of devil press, step ups, and calories. There is a 6:00 time cap on each set of 2 rounds. You will begin a new set at the top of every 8:00. Your score is your slowest interval of 2 rounds.
The single arm devil press should be done with a weight that allows you to complete the 6 reps without stepping away from the dumbbell. Alternate arms every rep.
The step ups will be done with the dumbbell (or kettlebell) with which you are performing your devil press. You may hold the dumbbell however you like and should aim to complete the sets of 12 unbroken.
The calories should take no longer than 1:00 to complete each round. Adjust the number of calories accordingly.
Track Workout
3 Sets
- 3 x (600m Run @ mile pace + :05 / 400m, Rest 1:00)
Rest 4:00 between sets.