Conditioning
At 0:00
3 rounds for time (RFT)
30 sit ups
50 foot single arm dumbbell overhead walking lunge
At 10:00
3 RFT
5 wall walks
200 m run
At 20:00
3 RFT
20 wall balls
50 ft crawl
Notes
The workout today has three parts. You will start a new piece every 10:00 and each piece will be capped at 7:00. Your score will be your times from each piece.
The first part is 3 rounds of sit ups and single arm DB overhead walking lunge. Your sit ups should be done at a smooth pace. If you think you will have to break, consider lowering the number of sit ups to 20-25. The overhead walking lunge should be done in unbroken segments of 25 feet. It is suggested that you switch arms every 25 feet.
The second piece is 3 rounds of wall walks and running. The wall walks should be done in about a minute or less. You may lower the number of reps or modify the height of the wall walk. Your 200 m run should be completed in no more than 1:15. You may lower the distance to 150 m if that pace sounds too aggressive.
The final piece is 3 rounds of wall balls and forward crawl. Your wall balls should be done in 1-2 sets across the rounds. The forward crawl should be completed in segments of at least 25 ft, unbroken.