Conditioning
Teams of 3
20 min AMRAP:
200m run with medball
60 wallballs
60 Abmat situp with ball
20 Deadlift
*If the ball drops at any point in the workout- 15 burpee penalty for entire team
Notes
You will start with the entire team running with the medicine ball. You can pass the ball as needed. You will then move into 60 wall balls, where one partner is working at a time. You can switch midair or hand the ball off, but the ball cannot touch the floor.
From there, move into 60 ab mat situps. You will perform in a triangle where you will toss the ball from one partner to the other. The two non working partners do not need top perform a situp unless you have the ball. Once again, the ball cannot touch the ground.
Finally, you will perform 20 deadlifts as a team with one partner working at a time. The ball must be held by one member of the team. The deadlift weight should be challenging, something you should manage 5-7 reps of and the switch.