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