Today we throw our own spin on “the longest mile”. We will split the work up in the gym between each pairing however they see fit, but the runs must be done together. 1 person may return early on the runs to start working on the next movement but both partners must start each run together!
200m run
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30 Jumping jack
10 Ground to overhead (no weight)
10 Hip down push up
5 Inch worm
10 Spiderman (5 each side)
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5 Burpee
5 Air Squat
5 Broad jump
5 Kipping Swing
2 rounds
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Demo all workout movements for conditioning with partner!
RXConditioning:
4 Rounds for time
20 Burpee to rig
100 meter run
20 Wallballs (20/14lb.) (10/9ft.)
100 meter run
100ft. Broad jump
100 meter run
20 Chest to bar pull up
100 meter run
Intermediate:
4 Rounds for time
20 Burpee to rig
100 meter run
20 Wallballs (14/10lb.) (10/9ft.)
100 meter run
100ft. Broad jump
100 meter run
20 Pull up (or banded pull up)
100 meter run
Baseline:
3 Rounds for time
20 Burpee to rig
100 meter run
20 Wallballs (10/6lb.) (9ft.)
100 meter run
50ft. Broad jump
100 meter run
20 Ring row
100 meter run
Partner sit up
3x 1:00 max reps/ 1:00 Rest
*Choose load for medball based on both partners capacity.
No partner? Throw ball at wall each rep!
