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Ready Player 1

Friday, January 24

6 Minute 5×3 “I Go, You Go” Partner Nordic Hamstring Curls 


Ready Player 1: 25 Min Teams of 4, most meters wins


Player 1:  ERG (Max Meters)


Player 2: 1 KB Racked March: w/3 sec pause at the top (Switch Sides Every :30 Secs) R: (50+/40+), W:(40/30+), B:(30/20+)


Player 3: Runner 300m (2nd White Mailbox) B: 200m (1st White Mailbox)  

  • Non Runners: Bike for 1 Minute at 400+/300+ Watts

Player 4: High Plank Hold  R: Plank Shoulder Taps

  • Switch when runner returns from 300m run (2nd White Mailbox)
  • Rower goes to plank at the back of line, then rotate towards the erg.
  • Set Erg Monitor up for 25 Minutes for more accurate Meter Count  
  • Jump Rope here in case of rain.  The erg set the pace switching every 250m


Friday, January 24
View Calendar:


2191 College Ave NE
Atlanta, GA 30317 United States
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