Friday August 11 – Heavy Ropes + Running

Stations: Ropes & Running 3×4 min RNDS

–  Resting :90 – 2 mins btwn RNDS

– Half the group on Ropes and Exercise

– Half the group Running 2 x Ralph McGill Loops until 4 mins is up

* Rope station: Partner up 4 mins continuously running clock switching every :20/:10×4 (2 Min total at each)

 

* Rnd 1: Alt Waves (alternating every :20 between big and small waves) & MB OH Step Back Lunge

* Rnd 2: Up and Over & Med Ball Squat Press Outs

* Rnd 3: Side to Side Waves & Kneeling Med Ball Halos