Conditioning
Teams of 3
800m run together cash in
then
4 rounds
24 sandbag cleans OPWAAT
12 synchro hand release push ups
48 kettlebell swings OPWAAT
then
800m run together cash out
30 minute cap
Notes
Today’s workout will be done in teams of 3. Teams will start with an 800m run together, then they will complete 4 rounds of 24 sandbag cleans, 12 synchronized hand release pushups, and 48 kettlebell swings. They will finish with a final 800m run together. Your score is the time it takes to finish. You have 30 minutes to do so.
The runs should be done in about 4 minutes. Reduce the distance if necessary.
The sandbag cleans will be done with one person working at a time (OPWAAT). Switch partners every 1-3 reps.
The pushups will be synchronized by everyone being at the top at the same time These should be completed in 1-2 sets per round. If you cannot do hand release pushups you may substitute regular pushups, or pushups to an elevated surface. If you elevate your hands, don’t do hand release.
The kb swings are OPWAAT and should be completed in 3 sets per round, so each person does one unbroken set of 16 swings. You can go moderate-heavy on these if you want to challenge yourself, or light-moderate if you think the rest of the workout will already be challenging enough.