Conditioning
Teams of 2, one person working at a time, for time
2000 m row or 4000 m bike
100 pull ups
1500 m row or 3000 m bike
150 sit ups
1000 m row or 2000 m bike
50 man makers
500 m row or 1000 m bike
Notes
The team workout will be completed in teams of two, in opwaat (one person working at a time) style. You may split the work up on the machine as much as you’d like, but it is recommended you switch every 250-500 m on the machines to maintain a relatively fast pace.
The pull ups should be done in sets of at least 5-7. If this sounds unreasonable, you may decrease the number of pull ups or substitute banded or jumping pull ups.
You should be able to move through the sit ups smoothly in sets of 10-15. If you are concerned about total volume, you may decrease the number of reps.
One man maker is row (left), push up, row (right), push up, clean, and thruster. The rows will most likely limit your weight. The weight you choose should allow you to do 1-3 reps at a time before alternating with your partner.