Conditioning
Teams of 2
4 rounds for time
600 m run (together)
32 Russian kettlebell swings (opwaat)
18 chest to bar pull ups (opwaat)
30 minute cap
Notes
Today’s workout is four rounds for time of running, kettlebell swings, and chest to bar pull ups. You and your partner will complete the runs together and complete the swings and pull ups, opwaat (one person working at a time) style.
Your runs should take no longer than 3:15 or so. If this sounds like an aggressive pace over 4 rounds, consider lowering the distance to 400 m.
Your kettlebell swings should be done in sets of about 12-15. These are Russian swings, so you can go heavier than normal.
Chest to bar pull ups can be split between you and your teammate however you wish. It is recommended you do smaller sets. You may substitute regular chin over bar pull ups, banded chest to bar pull ups, banded pull ups, or a jumping pull up variation.