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Old 4th Ward

3 x 8 min EMOMs

Friday, April 2

Alt. b/t 2 exercises at the top of every min. Rest or go into a core exercise for an advanced version.

 

1) 1st min: 20 x KB Swings → High Plank (or rest)

     2nd min: 10 x Goblet Squats → Hollow Hold (or rest)

 

2) 1st min: 20 x Band Bicep Curls → Side Plank (or rest)

    2nd min: 10 x Band Kneeling Tricep Extension → Side Plank (or rest)

 

3) 1st min: 20 x Rocket Jumps → Low Plank  (or rest)

    2nd min: 10 x Ninjas → Hollow Body Hold  (or rest)

 

Then: 

 

8 min Core and Glute Finisher

30 sec Clam Shells (right)

30 sec Clam Shells (left)

30 sec Side Plank Hip Dips (right)

30 sec Side Plank Hip Dips (left)

30 sec Prone Donkey Kicks (right)

30 sec Prone Donkey Kicks (left) 

30 sec Bicycle Crunches 

30 Sec Bicycle Crunches Hold (switch ½ way) 

-repeat 1 more time- 

Details

Date:
Friday, April 2
View Calendar:
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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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