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Kirkwood

25 Minute Partner Stations

Friday, November 8

25 Minute Partner Running Stations

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

– Every Run: 2nd white mailbox. B: 1st white mailbox  NON-RUNNERs:  2 min. Bike @ 350+/250+

– If partners finish all 5 rounds before 25 minutes, start back at the top. 

 

1st Run Exercise: 5x 1 KB Cleans (alternate sides) [AMRAP Until they return – rest as needed] 

 

2nd Run Exercise: Max Banded Plank Hold > High Plank Clock 

 

3rd Run Exercise: 5x 1 KB Push Press (alternate sides) [AMRAP Until they return] 

 

4th Run Exercise: Max Bar Hang > Supine Single Leg Lowers x 5R/5L [AMRAP until they return]

 

5th Run Exercise: 5x KB Rows (alternate sides) [AMRAP Until they return] 

 

6 Minute Finisher

Partner “I Go, You Go” Nordic Hamstring Curls 3×5 Each

  • Up on Balls of Feet (To help Prevent Hamstring Cramps)
  • Hands Kept at rib cage height by side (To help lighten the load on the upper half)

Details

Date:
Friday, November 8
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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