Friday: 9/14  

Stations: Ropes & Running 3×4 min RNDS

– Resting :90 – 2 mins btwn RNDS

– Half the group on Ropes and Exercise

– Half the group Running 600M loop resting until 4 mins is up

– Non Runners (Injury): 4 Minute Air Bike :30/:30 Sprint/Easy

– Newbies (Have not ran in a long time): 1 RND Run to end of street on Next RND Bike 4 Minute Air Bike :30/:30 Sprint/Easy Final RND pick btwn run or bike.

 

Rope Station: Partner up 4 mins continuously running clock switching every :20/:10×4 (2 Min total at each)

* Rnd 1: Alt Waves & MB OH Step Back Lunge

* Rnd 2: In & Out Waves & Sprinter Jumps

* Rnd 3: Side to Side Waves & Kneeling Med Ball Halos