Conditioning
Teams of 4
400 m run (all together)
100 synchro wall balls (2 people working at once)
400 m run (all together)
100 synchro high five burpees (2 people working at once)
400 m run (all together)
100 synchro jumping lunges (2 people working at once)
400 m run (all together)
Notes
The team workout today will be completed in teams of 4. You will run all together and then complete the wall balls, burpees, and jumping lunges in pairs with two people working at the same time. The wall balls, burpees, and jumping lunges will be done in synchro within pairs.
The runs should take no longer than 2:30 across the workout. You can run 300 m instead, if this sounds like an aggressive pace.
Wall balls should be done in sets of at least 10-15 before switching with the other pair.
You should switch pairs on burpees every 5-10 reps. If you think 10 burpees/minute is unattainable today, decrease the reps to 80 burpees instead.
It is recommended to switch every 6-10 reps on the jumping lunges. If you’re uncomfortable completing jumping lunges, you may substitute goblet hold reverse lunges with a light-moderate weight.