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3 x 10 Min Stations

Thursday, March 7

3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: Rowing:  

Newbies: Drills & Technique

Vets: 2 x 4:00 Pieces

  • 4:00 Minutes On
  • 2 Minutes Off
  • 4:00 Minutes On
  • Goal is to hold 2K Pace for both 4 Minute Pieces
  • Set Monitors up in New Work, Interval Time,

 

Station 2: 10 Minute EMOM

Min 1: 4 Touches 2KB Farmer Carry R:(60+/53+) W:(45+/40+) B:(35+/30+)

Min 2: :40/:20 High Plank Hold

 

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 total of 4 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals

Resting Partner:  Push-Ups R:10x W: 8x to Blue Block B: 5x Negatives

Details

Date:
Thursday, March 7
View Calendar:
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