TEAM CONDITIONING- “THE PAWNEE TASK FORCE”
Teams of 4
For Time:
Two partner pairs work simultaneously at separate stations-
Station A
3 Rounds:
40/30 Calorie Row
30m (100ft) Dumbbell Front Rack Walking Lunge
Dumbbells: 2 x 50/35 lb
Station B
3 Rounds:
40/30 Calorie Echo Bike
30 Toes-to-Bar
Flow
Pair 1 starts at Station A
Pair 2 starts at Station B
Each pair completes all 3 rounds at their assigned station
Once both pairs have finished, they switch stations and complete the opposite station (3 rounds). After both stations are complete, all four athletes move directly into:
200 Synchro Box Jumps
2 athletes working at a time
2 athletes resting
Partners must meet at extension on top of the box for the rep to count
Teams may rotate pairs as needed
Box Height: 24/20 in.
