Conditioning
Every minute on the minute for 24:00:
- Minute 1: 8 Squat Cleans (you choose weight)
- Minute 2: 12 Dumbbell Box Step Ups (50/35, 24″/20″)
- Minute 3: 15 Toes to Bar
- Minute 4: 12/9 Calories
Conditioning Notes
Today’s conditioning consists of 4 stations. You will rotate to a new station at the top of each minute until you have completed each station 6 times.
The squat cleans should be at a weight that allows you to complete one rep every :05. Adjust the weight accordingly.
The step ups will be performed with one dumbbell. You may hold the dumbbell however you like. They should be a relatively light weight.
The toes to bar should be completed in 2-3 sets at the most. You may perform knee raises in order to accomplish this.
The calories should be completed at a sustainable pace in around :40. You want time to transition to the next station. Adjust the numbe accordingly.
0730 Endurance
20 Minutes:
- :30 Row @ 2k+:01
- :30 Row @ easy pace
Notes
Today’s endurance is a 20 minute continuous row. The first :30 should be at a fast pace. The easy interval should allow you to feel recovered by the start of the next fast interval.