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30 Minute Partner Running Stations 

Wednesday, August 24

30 Minute Partner Running Stations 

– As Partner 1 runs, Partner 2 AMRAPs an exercise until runner returns. Then partners switch and repeat.

– When partners finish all 5 rounds, they start back at the top. 


RUN: B: Parking lot loop, W: cut through OM loop  R: full OM loop (**this run should take 1:30-2:00 min. at a quick pace!)

Non-Impact: 90 sec Bike @ 350+/250+ W


1st Run Exercise:  8x Push Up Progression (4x Negatives), rest, repeat.  


2nd Run Exercise:  10x Goblet Squats, rest, repeat. 


3rd Run Exercise:   5x (E.S.) Supine Leg Lowers, rest, repeat. 


 4th Run Exercise:  5x (E.S.) Lateral Slider Lunges, rest, repeat. 


5th Run Exercise:  10x Band Pull Aparts, rest, repeat.   



4 Min. Finisher:  Partner Calf/Tibial Raises

P1:  Calf Raises (BW or holding KB) 

P2:  Tibial Raises (back leaning against wall)

Switch every :30 sec, running clock for 4 minutes. Quick switches!!


Wednesday, August 24
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