O4W Wednesday 10/24 – Competition Starter

Competition Starter

Team 1 min row relay : split gym up into groups of 3 (smaller groups split up to fit on all ergs, 2-3/team)

Each teammate will row for 1 min, and switch with partner (we’ll have a :10 clock for a transition where no one will be rowing). Whatever team rows the farthest after all 3 people have rowed 2 x wins!

Finish the day:

Tabata (:20 sec Work/ :10 sec Rest)

Each exercise will run for 2 round (1 min) then switch exercises. 6 minutes per station.

1) Ninjas + Superheroes

2) JG Jumping Lunges + JG Rows

3) Star Jumps + Spiderman Plank

4) Mtn Climbers + Single Leg Hip Bridge Raises