Conditioning:
Teams of 3
800m run together
60 burpee pull ups
40 devil press
20 wall walks
100 toes to bar
800m run together
30 minute cap
Notes
Today’s workout will be done in teams of 3 and consists of an 800m run, 60 burpee pull ups, 40 devil presses, 20 wall walks, 100 toes to bar, and another 800m run. Your score is the time to complete the workout, or the amount of reps completed if you don’t finish in the 30 minute cap.
The runs will be performed as a team. Don’t let these take more than 4:30. Reduce the distance if necessary.
Every other movement will be done with just one person working at a time (OPWAAT).
For the burpee pull ups and devil presses aim to compete 3-5 reps at a time before switching with a teammate.
For the wall walks do 1-3 reps at a time. These shouldn’t take longer than 5 minutes. Reduce the range of motion if necessary.
Toes to bar can be done in slightly larger sets. Maybe 5-10 reps at a time. You may substitute knee raises or straight leg raises if necessary.