Conditioning
With a partner, complete 5 rounds for time:
- 100 Double Unders (each and at the same time)
- 15 Synchronized Dumbbell Front Squats
- 20 Toes to Bar (opwaat)
- 30 Wall Balls (opwaat)
30:00 time cap
Notes
Our workout today is 5 rounds of double unders, syncrhonized dumbbell squats, toes to bar, and wall balls. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute cap.
The double unders should never take longer than 1:30. Adjust the number or substitute single unders.
Choose a light weight on the dumbbell squats that allows you to complete 15 reps in a row each round. To be synchronized, both partners must be in the bottom and reach full extension at the same time each rep.
Transition quickly on the toes to bar to keep a fast pace. If you fall off your rhythm, hop down and let your partner go. Substitute knee raises or sit ups if needed.
Choose a wall ball weight that allows you to complete 15 reps in a row each round.