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Kirkwood

25 Minute Partner Stations

Friday, October 11

25 Minute Partner Running Stations

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

– Each Run will be to the 2nd white mailbox.  NON-RUNNERs:  2 min. Bike @ 350+/250+

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

– If raining or cold this could be switched to a rowing 3 person Event.

 

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 > TRX Pull Press (Switch front leg every 5 reps)

 

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

 

8 Minute Finisher

Partner “I Go, You Go” Nordic Hamstring Curls 5×5 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, October 11
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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