Conditioning
With a partner, OPWAAT
AMRAP 30
50 calorie row
10 wall walks
20 sandbag cleans
40 push ups
Notes
Today’s workout is a 30 minute AMRAP performed with a partner. Your team will perform as many rounds as possible in 30 minutes of 50 calories on the rower, 10 wall walks, 20 sandbag cleans, and 40 push ups. One person will be working at a time throughout the workout. Your score is the total amount of rounds and reps completed in 30 minutes.
The 50 calories should be completed in about 3 minutes or less. Adjust the amount if necessary.
The wall walks should take less than 3 minutes to complete the 10. Perform small sets before switching with your partner. You may adjust the range of motion as necessary.
The sandbag cleans should be at a moderate weight that allows you knock out the 20 reps in 2 minutes or less. This means you should be able to perform a rep every 6 seconds.
You should be able to complete sets of 5-10 pushups at a time before switching with your partner. Elevate your hands as necessary.