Conditioning
With a partner, for time:
AFR, 5 rounds each:
30 double unders
25 ft sandbag carry
5 sandbag cleans
25 ft sandbag carry
then move immediately into
48-60 calories OPWAAT
60 synchronized American kettlebell swings
48-60 calories OPWAAT
60 double kettlebell deadlift OPWAAT
25 minute cap
Notes
Today’s workout will be done with a partner and will consist of two parts. In part 1 you and you partner will alternate full rounds until each partner as completed 5 rounds of 30 double unders, a 25 ft sandbag carry, 5 sandbag cleans, and another 25 ft sandbag carry. After completed 5 rounds each you will move straight into 48-60 calories, 60 synchronized American kettlebell swings, another 48-60 calories, and then 60 double kettlebell deadlifts. The calories and deadlifts will be OPWAAT. Your score is the time it takes to complete all of the work, or the amount completed at the 25 minute cap.
The double unders should be completed in about :20. Substitute single unders if necessary.
You can challenge yourself with the sandbag weight, but you shouldn’t be hesitating for the carries or cleans.
The calories shouldn’t take much more than 3 minutes per set. Reduce the amount if necessary and switch partners as often as necessary to maintain a fast pace.
Use a single set of kettlebells for the swings and deadlift. The swings will be synchronized at the top and should be completed in sets of 15-20 at at a time. The deadlifts can be completed in sets of 10-15.