Tuesday: 11/20
“The Headless Horseman” – 16 Min Time Cap: Treat as Assessed and write Times.
– 20x Swings R:(60+/40+) W:(45+/ 40+) B:(35+/30+)
– 10x KB Headcutters R:(40+/35+) W:(30+25+) B(20+/15+)
– 200m Run (1st White on Clifford) Non Runners can Bike 15/10 Cals.
RED: / WHITE: 5 RNDS
BLUE: 4 RNDS
PURPLE: 3 RNDS
6-8 Minute: Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each
- Up on Balls of Feet (To help Prevent Hamstring Cramps)
- Hands Kept at rib cage height by side (To help lighten the load on the upper half)
4 Person Rowing Relay: 3,000 Meter Relay Race
– Switch Every 250 Meters
– Each Person Rows 3 x 250m = 750m