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Partner Running Ladder

Friday, March 8

20 Minute Partner Running Ladder
– As Partner 1 Runs, Partner 2 does an exercise(s) until they come back. Then switch and repeat, going down in distance.

– If raining or cold this could be switched to a rowing 3 person Event.

1st Run: To Last MailBox on Right Clifford         1st Exercise: Max Plank Hold > Bear Crawl

2nd Run: 2nd White Mailbox on Left Clifford      2nd Exercise: Max Bar Hang > TRX Rows

3rd Run: 1st White Mailbox on Left Clifford        3rd Exercise: 5x 1 KB Cleans (alternate sides)

4th Run: 1st White Mailbox on Left Clifford        4th Exercise: 5x 1 KB Push Press (alternate sides)

 

5th Run: Back Parking Lot Loop                        5th Exercise: 5x KB Rows (alternate sides)

 

8 Minute Finisher

Partner “I Go, You Go” Nordic Hamstring Curls 5×5 Each

  • Up on Balls of Feet (To help Prevent Hamstring Cramps)
  • Hands Kept at rib cage height by side (To help lighten the load on the upper half)

Details

Date:
Friday, March 8
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Kirkwood = Red | O4W = Teal | All other events = Blue

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