Conditioning
With a partner, each complete the following 3 couplets:
21-15-9 reps of:
- Kettlebell Swings (53/35)
- Wall Balls
21-15-9 reps of:
- Calorie Assault Bike
- Burpees
21-15-9 reps of:
- Box Jump step down
- Dumbbell Push Press (50/35)
30:00 time cap
Conditioning Notes
Today’s conditioning is 3 task priority intervals to be completed with a partner. Parter 1 must complete all 21, 15, and 9 reps of the first couplet and then you will switch and partner 2 will complete all 21, 15, 9 reps of the first couplet. Once partner 2 is done, partner 2 will begin the second couplet. You must follow this pattern until both partners have finished all 3 couplets. There is a 30:00 time cap on this workout, which means no individual couplet should take longer than 5:00.
The kettlebell swings should be light and performed unbroken. Adjust the weight accordingly.
The wall balls should be completed unbroken. Adjust the weight accordingly.
The calories should take no longer than 1:30 to complete the 21 calories. You may adjust the reps down to 18-12-6 if needed.
The burpees should take no longer than 1:30 to complete the 21 calories. You may adjust the reps down to 18-12-6 if needed.
The box jumps should be at a height where you will not hesitate between jumps. Adjust the height accordingly.
The dumbbell push press should be performed unbroken. Adjust the weight accordingly.