Conditioning
For time, with a partner
5000 m row or 10,000 m bike erg
*every 3:00, 10 synchro dumbbell squats and 10 synchro high five burpees
30 minute cap
Notes
Today’s workout will be done in teams of 2. You will complete a total of 5000 m on the rower or 10,000 m on the bike erg. Switch on the machine about every 200-300 m on the rower (or 400-600 on the bike erg). Every 3:00, you and your partner will complete 10 synchro DB front squats and 10 high five burpees.
If you think you and your partner’s pace on the machine will be slower than 2:10/500 m or 1000 m, consider lowering the distance to 4000 m on the rower or 8000 m on the bike erg.
Your dumbbell weight should be light-moderate, and they should be unbroken.
Burpees should be done in less than a minute. Lower the number of burpees to 7-8 reps if that pace sounds unsustainable.