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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)