Conditioning
Teams of 2,
1500 m row/3000 m bike*
10 rounds, AFR
5 toe to bar
7 burpees
12 wall balls
1500 m row/3000 m bike*
*Must switch every 300 m on the rower or 600 m on the bike
**30 min cap**
Notes
The team workout today will be done in teams of two. You will begin with a 1500 m row/3000 m bike and then proceed into 10 total rounds of toe to bar, burpees, and wall balls, and finish with another 1500 m row/3000 m bike. You will alternate full rounds of toe to bar, burpees, and wall balls with your partner. Your score is the time it takes to complete the workout, or work completed at the 30 minute time cap.
You will alternate every 300 m on the rower with your partner or 600 m on the bike erg. If you think you and your partner won’t be able to maintain a pace of about 2:10/500 m or 1000 m on the machine, consider lowering the distance to 1200 m on the rower or 2400 m on the bike erg.
Toe to bar should be completed unbroken. You may substitute hanging knee raises or leg raises or V- ups or sit ups.
Burpees should take no longer than about :40. You may lower the number of burpees to 5-6 if this pace doesn’t sound sustainable.
Wall balls should be unbroken. Today is a good day to try a heavier wall ball.