Tuesday October 30th – “The Triple Threat” 3 x 10 Min. Partner Stations

FitWit Nation Kirkwood
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Tuesday: 10/30

3 x 10 Min. Partner Stations, :90 rest between stations

STATION 1:  Partner E2MOM Bike Sprints (Need all 4 bikes)

  • Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 5 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • Resting Partner:  Pull-Ups – 3 dead hang or 6 TRX pull-ups

STATION 2:  Partner E2MOM Erg Sprints (Need 4 ergs)

  • Switch with partner every minute (again, each partner gets total of 4 times on the erg)
  • R: 275/250m, W: 250/225m, B: 225/200m
  • Resting Partner:  Push-Ups R: 12, W: 10, B: TRX Chest Press 8

STATION 3:  Partner E2MOM Running Sprints

  • Switch with partner every minute (each partner does total of 5 sprints)
  • R:  Stop sign 2nd Black Mailbox W: Stop sign to 1st while mailbox and back
  • B: Stop sign to 1st black mailbox and back
  • Non Runners Do KB Swings for 1 Minute: Goal is 30x Per Minute
  • Resting Partner:  REST