Conditioning
Working in teams of 3, complete 4 rounds for time:
- 40-50 Calorie Bike
and - 40-50 Calorie Row
then…
- 90 Wall Balls
and - 45 Burpee Box Jump Overs
Notes
Today’s workout is completed in teams of 3. There will always be 2 people working and 1 person resting. The calorie bike and row will be done simultaneously. You can rotate on the machines whenever you want. Once both machines read 40-50 calories, you will move on to the wall balls and burpees. They will also be done simultaneously. You may rotate stations whenever you want. Once your team has finished 90 wall balls and 45 burpee box jump overs, you will return to the machines for the next round.
The calories should not take longer than 3-minutes. Adjust the target calories accordingly.
The burpee box jump overs and wall balls should take no longer than 4-minutes to complete. Choose a ball light enough to maintain sets of at least 10-15. Rotate often on the burpees. Small sets will help you keep up a fast pace.