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2 x 16 Min. Stations

Friday, August 6

2 x 16 MIN. STATIONS:  (2-3 min REST between stations)

 

STATION 1:  16 Min. Partner 1 Min. Erg Sprints – 6 RNDS

  • P1:  1 min. row

    • R: 275/250m, W: 250/225m, B: 225/200m

  • P2:  Push-Ups R: 10x Tennis Ball/Weighted, W: 8x Yoga Block, B: 5x Negatives

  • Trainer keeps tight :15-20 sec transitions between partners on/off ergs and starts ergs all together for next minute

  • Each partner will have a total of 6 Rounds on the erg + 6 Rounds of push-ups

 

STATION 2:  16 Min Partner E2MOM Bike Sprints – 8 RNDS

  • Switch with partner every minute:

  • MIN 1:

    • P1:  Bike cals (finish cals in :45 sec or less) R:15/12, W:12/10 B:10/8

    • P2:  R: Pull-Ups – 3x Strict/Weighted  W/B: 6x TRX Pull Up or Row

  • MIN 2:

    • P1:  R: Pull-Ups – 3x Strict/Weighted  W/B: 6x TRX Pull Up or Row

    • P2:  Bike cals (finish cals in :45 sec or less) R:15/12, W:12/10 B:10/8

  • Each partner will have a total of 8 Rounds on the bike + 8 rounds of pull-ups

 

 

Details

Date:
Friday, August 6
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