Conditioning
Teams of 4, each pair working on a separate workout
15-12-10-8 man makers
200-300-400-600 m running
18-25-27-30 burpee box jump overs
20-15-10-5 sandbag cleans
*30 min cap*
Notes
The team workout today will be completed in teams of 4. You will operate in pairs of 2 and start on separate couplets. When both teams have completed their first couplet, they will switch and complete the other couplet. The time cap for teams to finish both couplets is 30 minutes.
The man makers will be completed with two dumbbells. One rep is push up + row (left) + push up + row (right) + push up + squat clean. Today we will be omitting the shoulder to overhead piece. Choose a light weight that allows you to move through 1-3 reps at a time before switching with your partner.
If you think your run pace will be slower than a 9:00/mile then consider decreasing the distances to 200-300-400-400.
Your box height should be one that you will not hesitate on. As always, you may step on the box if you’re concerned about missing.
The sandbag should be a moderate weight that allows you to move through reps at a smooth pace. Keep your sets small before switching with your partner.