Friday February 17th – 14 Min Core & Carry + 4 Person Aerobic Relay Team Triathlon

Kirkwood
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Friday: 2/17 

14 Min Core & Carry Station – 2x Through :90 at each station 20-30 seconds to rotate

  1. Single Arm Overhead KB Carry (30+/20+) [Switch Arms Every Touch] 
  2. Right Side Plank, Left Side Plank :45 Sec Each
  3. Single Arm Suitcase KB Carry (50+/40+)  [Switch Arms Every Touch] 
  4. Hollow Body Hold (Camper Progression), Arch Body Hold (Superman)  :45 Sec Each
  • Repeat

Recover & Making Teams of 4 (TRAINERS MAKE TEAMS):

15 Min 4 Person Aerobic Relay Block  

 3,000m ERG Relay 

Switching Every 250m

Each member rows 3 times = 750m

With the remainder of time count number of Burpees

Team with most Burpees at the end of 15 Mins Wins.