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