Conditioning
Working in teams of 4, complete for time:
Partners 1 and 2:
- 150 Wall Balls (opwaat)
- 60 Burpees (opwaat)
At the same time, partners 3 and 4 will complete:
- 130-150 Calories (opwaat)
- 50 Synchronized Air Squats
Once both pairs are done, the team will run 800m together.
Then…
Partners 1 and 2:
- 130-150 Calories (opwaat)
- 50 Synchronized Air Squats
At the same time, partners 3 and 4:
- 150 Wall Balls (opwaat)
- 60 Burpees (opwaat)
Notes
Today’s workout is completed in a team of 4. The team will break into 2 pairs. Partners 1 and 2 will complete 150 wall balls and 60 burpees, with one person working at a time. While they are working through that, partners 3 and 4 will complete 130-150 calories and 50 synchronized air squats. Once both pairs are done, the team will run 800m. When you return from the run, the pairs will switch stations. Once both pairs are done, note the time. That is your score.
Choose a wall ball weight that allows you to complete sets of at least 15 reps.
Keep the sets of burpees small and the pace quick.
The calories should take no longer than 7:00. Adjust the target number accordingly.
To keep the air squats synchronized, both athletes must be at the bottom of the squat and at full extension of the knees and hips at the same time.