Friday January 13 – Partner Stations

Kirkwood
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Friday: 1/13

Partner Stations: 

Partner Rowing: 2 x 4 Min Pieces 

  • Partner 1: ROW
  • :30 Sec Sprint at 90% Effort 
  • :30 Sec Easy Row/Paddle 
  • Partner 2: MOBILITY/STABILITY
  • A: 10x Frogger to 2x Bird dogs (Each Side) [10x Sec Hold] 
  • B: 5x PVC Shoulder Pass Throughs to 10x Dead Bugs (Each Side)

AMRAP: 16-18 Min 

  • 30x TRX MTN Climbers (Total) [Blue: Regular MTn Climbers] 
  • 10x Side Plank Flex & Ext (Each Side) 
  • 10x KB Pull Over
  • 10x KB Goblet Step Back Lunge (Total) 
  • Run to Dish Dive