Conditioning
Teams of 2
800 m run (together)
75 wall balls
50 pull ups
50 push ups
600 m run (together)
60 wall balls
36 pull ups
36 push ups
400 m run (together)
45 wall balls
20 pull ups
20 push ups
Notes
The team workout will be done in teams of two. The movements except the run will be done opwaat (one person working at a time). Runs will be completed together. Your score is the time it takes to complete the workout or the reps completed at the 30:00 time cap.
Runs should be done at a pace of about 2:15/400 m, which is a 9:00 mile. If this pace sounds aggressive, decrease the runs to 600-400-200 m.
Wall balls should be done at a weight that allows you to switch every 10-15 reps with your partner.
You should switch about every 5-10 reps with your partner on the pull ups. If this does not sound like a sustainable rep scheme across the workout, you may substitute jumping pull ups or banded pull ups.
You can switch every 5-10 reps on the push ups as well. Elevate your push ups as necessary to maintain form.