Conditioning
Teams of 2
4 rounds (each, together)
12-15 calories
8-10 burpee pull ups
then, 100 DB front rack reverse lunges (opwaat)
4 rounds (each, together)
12-15 calories
15 V-ups
then, 50 man makers (opwaat)
Notes
Today’s team workout will be done in teams of 2. You will start with 4 rounds of calories and burpee pull ups. You and you partner will start on opposite movements and you will not switch until both of you have completed the calories and burpee pull ups, respectively. You will continue in this fashion until you each have completed 4 rounds of the couplet. After the 4 rounds, you will complete the lunges opwaat style. The 4 rounds of calories and V-ups will be done in the same fashion as the first 4 rounds. You will end your workout with 50 [manmakers  opwaat style.
Calories should take no longer than about 1:00. You may decrease the number of calories to 10-12 if this pace sounds overly aggressive.
Burpee pull ups should take no longer than about a minute as well. You may decrease the reps, or substitute 10 burpees to a target instead.
You will use the same dumbbell weight for the reverse lunges and the manmakers. Choose your weight based on which movement will limit you the most (probably the manmakers. The weight should allow you to complete at least 10 lunges unbroken and 1-3 manmakers.