Conditioning
Every 9:00 for 3 rounds:
- 9 Sandbag over the Shoulder
- 9 Box Jump Overs (clear box)
- 15-18 Calories
Notes
Today’s workout is 3 rounds of sandbag over the shoulder, box jump overs, and calories. You will complete a new round every 9-minutes. Your score is the total time from all 3 rounds.
The sandbag over the shoulder should be done in no longer than 1-minute. The sandbag should feel heavy, but you should be able to hold good positions and maintain a pace of 1 rep every :06-07.
These box jumps require that you jump all the way over the box without touching the top. If you cannot safely clear the box, choose a smaller box or object to jump over.
The calories should take no longer than 1-minute to complete. Adjust the target number accordingly.
In a bigger class, we will start a new heat every 2-minutes.