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Team Running Relay: 30Min + Calf / Tib Finisher

Thursday, October 6

Team Running Relay: 30-Min 

  • Teams of 4
  • Team member will do the following exercises in order of the board, rotating when the runner returns

P1: Runner (pacesetter):  OM Loop Run: R: full OM loop / W: cut through OM loop / B: Parking lot loop [Non-Impact: 90 sec Bike @ 400+/300+ W]

P2: Core: 8x (E.S.) Deadbugs (R: MB) / 8x (E.S.) SL Hip Lifts (R: MB) / rest, repeat until runner returns

P3: Bands: 10x Band Front to Side Raise / 15x Bicep Curls / 10x Band Pull Aparts / repeat

P4: KB Carries: 1 KB Racked Carry / 1 KB Overhead Carry/Bottoms Up Carry / repeat

[carries performed width of the gym and back [FW wall to windows]), switch sides, repeat]



4 Min. Finisher:  Partner Calf/Tibial Raises

P1:  Calf Raises (BW or holding KB) 

P2:  Tibial Raises (back leaning against wall)


Thursday, October 6
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Kirkwood = Red | O4W = Teal | All other events = Blue

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