Conditioning
Every minute on the minute for 15:00:
- Min 1 – 10 Goblet Hold Walking Lunge Steps + 10 Toes to Bar
- Min 2 – 15 Kettlebell Swings
- Min 3 – 12-18 Calories
Notes
Today’s conditioning is 5 rounds of lunges, toes to bar, swings, and calories. You will complete a new station at the top of every minute then rest for the remainder of the minute. Station 1 is 10 lunges and 10 toes to bar. Station 2 is 15 kettlebell swings. Station 3 is 12-18 calories.
The lunges should be done with the weight that you are also using for your swings. It should be a moderate weight that allows you to maintain a soft touch of the knee each rep.
The toes to bar should be done in 1-2 quick sets. Substitute knee raises or sit ups.
The swings should be performed with a moderate weight, but the goal should always be to do the 15 reps unbroken.
The calories should be performed at a hard but sustainable pace. You want to make sure you can finish them and still have about :10-15 to transition back to station 1.
Midline
3 Sets
- 10 V-Ups
- 10 Hollow Rocks
- :10 Hollow Hold
Notes
Today’s midline work is 3 sets of an unbroken complex of v-ups, hollow rocks, and hollow hold. If you cannot maintain these reps unbroken, adjust the v-ups to tuck ups and scale the hollow hold back to an easier progression.