Conditioning
Teams of 2,
100 cal + 100 burpees
50 dumbbell box step overs
65 dumbbell front squats
80 dumbbell push press
65 dumbbell front squats
50 dumbbell box step overs
100 cal + 100 burpees
*30 min cap*
Notes
Today’s workout will be done in teams of two. There is a cash in and cash out of 100 calories and 100 burpees. One teammate will be working on the calories, while the other teammate will be working on burpees at the same time. All the dumbbell movements are opwaat (one person working at a time). Your score will be time it takes to complete the workout or work completed in the 30 minute cap.
You and your partner may switch at any time during the cash in and cash out of calories and burpees. If you complete the calories or burpees before the other, both of you may work on the remaining cash out movement, opwaat style.
You should be moving at a pace of about 15 reps/minute for the calories and burpees. If this pace sounds overly aggressive, consider decreasing the reps to 80 for each.
You will use two dumbbells for all the remaining movements. Choose your weight based on which movement will limit you the most, which will most likely be the push press. The goal is to have a light/moderate weight.
Keep the sets small for the dumbbell box step overs, and switch every 3-5 reps with your partner. The front squats can be done in sets of 7-10, as well as the push press.