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Old 4th Ward

3-Min Strength + Cardio AMRAPs

Tuesday, April 13

90 sec rest between RNDs

 

RND 1: 

AMRAP: 6 x 2 KB Squat + 6 x 2 KB Suitcase Step Back Lunge (total) (@home: Goblet style)

-rest 30 sec-

AMRAP: 20 Jumping Jacks + 20 Butt Kickers (each side)

 

RND 2

AMRAP: 6 x 2 KB Floor Press + 6 x Tricep Push Ups (@home: 1 KB Floor Press (total)) 

-rest 30 sec-

AMRAP: 10 Spiderman Planks (each side) + 20 Mtn Climbers (each side)

 

RND 3

AMRAP: 6 x 2 KB Deadlift + 6 x KB Hip Bridge Raises (@home: 1 KB Deadlift) 

-rest 30 sec-

AMRAP: 10 Rocket Jumps + 20 High Knees (each side)

 

RND 4

AMRAP: 6 x 2 KB Bent Over Row + 6 x Prone PVC Lat Pull Downs (@home: 1-Arm Bent Over Row per side) 

-rest 30 sec-

AMRAP: 10 Down Dog Toe Touches (each side) + 10 Leg Raises

Details

Date:
Tuesday, April 13
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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