Conditioning
Teams of 2, opwaat (one person working at a time)
60 burpee box jump overs
300 m run
60 DB front squats
300 m run
60 DB box step overs
300 m run
60 DB front squats
300 m run
60 burpee box jump overs
30 min cap
Notes
The team workout today will be done in teams of 2. All work will be opwaat (one person working at a time) except the runs, which will be performed together.
Burpee box jump overs should be done to a height you will not hesitate on. It is suggested you switch with your partner every 3-5 reps or so. Remember, you may step on the box if you’re concerned about tripping.
Runs should take no longer than 2:00 across the workout. If you think this pace is too aggressive, then consider lowering the distance to 200 m instead.
You will use two dumbbells for the squats and step overs. You should be able to complete the squats in sets of about 10 reps or so. Keep the step overs in small sets before switching with your partner. Choose your weight based on whichever movement will limit you the most.