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3 x 10 Min Stations

Thursday, April 11

3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: Rowing:

Newbies: Drills & Technique

Vets: 500m AMRAP 1 Min Off

  • Goal is to hold 2K Pace for both 4 Minute Pieces

  • Set Monitors up in New Work, Standard List

 

Station 2: 10 Minute EMOM

  • Min 1: 4 Touches 2KBRacked Carry R:(53+/45+)W:(45+/40+)

    • B:  2 Touches 2KB Racked Carry 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 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

Details

Date:
Thursday, April 11
View Calendar:
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