Friday April 14 – Team Row + Core Running

Old 4th Ward
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Team Row: 15 Mins

  • Teammate 1: Row R: 150M W: 125M B: 100M  Get up off ERG & Rest the Remainder of the Minute

  • Teammate 2: 30 Double Unders / W: 60 Singles B: 40 Singles & Rest the Remainder of the Minute

  • Teammate 3: Burpees & Stand behind ERG Ready to strap fee in and Rest the Remainder of the Minute – R: 12 W: 10 B: 8

 

Core & Running: 15 Mins

Parking lot to Ralph McGill Run followed by one of the following options:

  • 15x Standing TRX Roll Out

  • :30 Dead Hang + :30 Flexed arm hang

  • Heavy 1KB Rack Carry  (60+,40+) – 1 lap around perimeter of gym per side

  • Heavy 1KB Farmers Carry (70+, 50+) – 1 lap around perimeter of gym per side

  • Side Plank Hold – :45 sec per side