Conditioning
5 Rounds for Time, As waterfall in teams of 3-4
30 Ab-mat Sit-Ups
10 Dual Dumbbell Box Step-Ups
250/200m Row or Ski
10 Line Facing Burpees
This will be done as a team of 3.
Dumbbells: 22.5/15kg
Coaching Notes, Strategy, and Goals
Time Cap: 30 minutes
Goal: Complete in 20-25min of Total Running Time
Stimulus: Steady team conditioning with core, legs, and aerobic pacing under fatigue
RPE: 7.5/10
Primary Objective: Maintain consistent pacing on run and box step ups to avoid bottlenecks and maximise team flow
Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall
