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Kirkwood

3×8 Minute Partner E2MOM Stations

Tuesday, July 23

3×8 Minute Partner E2MOM Stations: 1-2 Minutes Rest/Transition BTWN Stations

 

Station 1: 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 4 rounds on the ERG)

P1 – :30 ERG R:(1:30/1:40)  W:(1:40/1:50), B:(1:50/2:00) P:(2:00/2:15)

P2 – Push-Ups R:10x Tennis Ball/Weighted W: 8x to Yoga Block B: 5x Negatives

 

Station 2: 

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 4 rounds on the Bike)

P1 – :30 Bike R: 600+W/500+W,  W: 500+W/400+W,  B: 400W+/300W+ P:300W+/200W+

P2 – Pull Ups 5x R: Weighted/Strict  W: Band Assisted B: Band Assisted or TRX Pull-Ups P: 10x TRX Rows 

 

Station 3: 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 4 rounds of  Jump Rope)

P1 – :30 Jump Rope R: Double Unders P: Non Jumpers Low Box Step Ups

P2: Goblet Stepback Lunge R:53+/45+ W:40+/35+ B:25+/20+ P: Bodyweight/Split Squats 

Details

Date:
Tuesday, July 23
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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