Conditioning
Teams of 3,
400 calories*
100 burpee box jump overs
200 ft body weight synchro lunges
160 wall balls
200 ft body weight synchro lunges
100 burpee box jump overs
*30 Minute cap*
Notes
The team workout will be done in teams of 3. One person will be on the machine at all times, while the other two will be working through the pyramid chipper of burpee box jump overs, lunges, and wall balls. If you finish the calories before the chipper, all three of you may complete the chipper, opwaat style. If you finish the chipper before the calories, all three teammates may go to the machine to finish the calories, opwaat style. Your score is the time it takes to complete both calories and chipper.
You should be moving at a pace of about 12-15 calories/minute on the machine. If this pace sounds unsustainable for you and your teammates, consider lowering the total number of calories to 350. You may switch whenever you want on the machine.
Burpee box jump overs should be done to a height that you will not hesitate on. These reps should be done at a pace of about 10/minute. If this pace sounds unreasonable, consider lowering the total number of reps to 85. Keep your sets small before switching with your partner.
The lunges will be done in synchro with your teammate, in 25 ft segments.
Choose a weight for the wall balls that allows you to complete sets of 10-15 before switching with your partner.