Core work:

Partner assisted plank holds

45 second weighted plank hold (45/35)

15 second transition

 

8 rounds

Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.

 

Endurance:

Bike 600m

Rest 1:00

Bike 1000m

Rest 2:00

Bike 2100m

Rest 3:00

Bike 4200m

 

For time

 

 

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