Friday July 13th – Ready Player 1

Friday: 7/13

Ready Player 1: 25 Min Teams of 4 most meters wins

Player 1: Runner 300M (2nd White Mailbox) B:(1st White Mailbox)

  • Non Runners: Bike for 1 Minute at 400+ Watts

Player 2: Wall Sit

Player 3: ERG

Player 4: 2KB March w/2 sec pause at the top R: (50+/40+), W:(40/30+), B:(30/20+)

  • Switch when runner returns from 300m run (White Mailbox)
  • Rotate in order of the board. 2KB March goes to Run.
  • Set Monitor up for 25 Minutes for more accurate Meter Count  
  • Jump Rope here in case of rain.  The erg set the pace switching every 250m.

 

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides