Wednesday November 15 – 5-Min Couplets + Rowing Relay

Wednesday: 11/15

FOUR Team Week Points: Attendance, Row Relay, FB shout out (will announce point winner on Thurs), Attendance @ Wine Down Yoga (will announce point winner on Thurs)

 

HIIT 4×5 Min Stations

5 min stations with continuously running clock, alternating between 2 exercises every 30 sec. 2-min sec rest/transition between stations.

 

STATION 1:

KB Swings R:(60+/53+) W:(45+/35+) B:(35+/25+)

2KB March w/ 2 sec pause @ Top (using 2 bells that are same size as their swing weight)

 

STATION 2:

Handstand Hold (sub pike or downdog hold)

Heavy KB 1-Arm Overhead Carry R:(45+/35+) W:(40+/30+) B:(30+/20+)

 

STATION 3:

KB Goblet Walking or Stepback Lunges R:(60+/45+) W:(45+/35+) B:(35+/25+)

Squats

 

STATION 4:

Spiderman Plank

Scissor kicks

 

Finish with RED v. BLUE Competitions:

Row relay – Teams of 3 (grouped according to Red and Blue teams). Switch every 250 m with every teammate going 3x.