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30 Min. Partner Running Stations

Friday, April 16

30 Minute Partner Running Stations

– As Partner 1 Runs, Partner 2 does an exercise(s) until they come back. Then partners switch and repeat.

– Run: B: Parking lot loop, W: Parking lot + cut through OM loop  R: parking lot + full OM loop (this run should take 1:30-2:00 min.)

   **NON-RUNNERS: 2 min. Bike @ 300+/200+ watts

– If partners finish all 5 rounds before 30 minutes, start back at the top.

1st Run Exercise:  8x Push Up Progression (4x negatives), rest, repeat [AMRAP until partner returns]

2nd Run Exercise:  Max Active Plank Hold  -> High Plank Clock

3rd Run Exercise:   8x (E.S.) Stepback Lunge R: 5x Skater Squat, rest, repeat [AMRAP until partner returns]

4th Run Exercise:  5x (E.S.) Supine Leg Lowers  [AMRAP until partner returns]

5th Run Exercise:  5x each Prone Y’s/Prone T’s/Prone W’s [AMRAP until partner returns]

ONLINE VERSION:   5 x 5 Min Rounds

-Each round 3:00 minutes of work (:20/:10) + 2:00 minute Run or Tabata Conditioning

-Perform Station 1 three times and Station 2 twice alternating between stations (Station 1/Station 2/Station 1/Station 2/Station 1)

-1 Minute Rest Between Stations

Station 1

Min 1: Stepback Lunge (:20 ES)

Min 2: Push Up Progression

Min 3: Prone Y’s/Prone T’s

Min 4-5 2 Run or Tabata Conditioning A

Tabata Conditioning A: 2 Min. – alternating :20/:10 Butt Kicks (N.I.: Stepping Butt Kicks)

and Mountain Climbers

Station 2

Min 1: Supine Leg Lowers (:20 ES)

Min 2: High Plank Clock

Min 3: Single Arm Hinged Row

Min 4-5:  Run or Tabata Conditioning B

Tabata Conditioning B: 2 Min. – alternating :20/:10  High Knees (N.I.: Fast March) and Bear Crawl


Friday, April 16
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