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Kirkwood
3 x 10 Min Stations
Thursday, November 7
3 x 10 Min Stations: :90 Rest BTWN Stations
Station 1: Rowing
Station 2: 10 Minute EMOM
- Min 1: 4 x Touches 2KB Farmer Carry R:(53+/45+) W:(45+/40+)
- B: 2 x Touches 2KB Farmer Carry B:(35+/30+)
- Min 2: :40/:20 High Plank Hold R: Plank KB Drags (35+/25+)
Station 3: Partner E2MOM Bike Sprints (Need all 5 bikes)
- Switch with partner every minute: Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets a total of 5 rounds on the bike)
- R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
- Resting Partner: Push-Ups R:10x Tennis Ball W: 8x to Blue Block B: 5x Negatives