Friday August 10th – 2×10 Minute Team Stations: “Together Stronger”

FitWit Nation Kirkwood
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Friday: 8/10

2×10 Minute 4-5 Person Team Stations: “Together Stronger”

Station 1: 200 Cal Bike Relay For Time – 10 Minute Time Cap

  • Switch Teammates every :30 Seconds until 200 Cals is up
  • Rester-Runner(Doctor Office & Back )-Rester-Air Bike-Rester
  • Set the bike Monitor for 200 Cals
  • Set the gym clock for 10 Minutes

 

8 Minute Rest/Active Recovery Core AMRAP

  • 3-5 Breathes per move  
  • Plank
  • Side Plank R
  • Side Plank L
  • Hollow
  • Superman

 

Station 2: 10 Max Meter Row:  Mindgames Style (Switch every 250m)  

  • Mind Games Rowing Relay: Max Meters in time 10 Minutes.  Answers mind games quiz, right answer adds 50m to final total. Switch Every 250m
  • Set the ERG clock for 10 minutes.