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3×8 Minutes Partner KB Flow Stations

Tuesday, July 16

Group Starter:

4 Min Glute Med Leg Lifts: 2 RNDS each side alternating each min on a :20/:10 Clock


3×8 Minutes Partner KB Flow Stations…

8 Minute Interval Clock :45/:15 Alternating with Partner on KB Flow and Active Recovery Core Move


  • Repeat the Flow for :45 before switching with your partner.
  • Challenge the Weights that we can flow with.
  • 1 – :90 Rest BTWN Staions



Station 1:

Partner 1: KB Flow 1-  R:(45+/35+) W:(35+/25+) B:(25+/20+)

1x Clean on Right                   

1x Racked Stepback Lunge on Right

1x Push Press on Right

1x Clean on Left                    

1x Racked Stepback Lunge on Left

1x Push Press on Left

Partner 2: Core



Station 2:

Partner 1: KB Flow 2 – R:(53+/40+) W:(45+/35+) B:(30+/25+)

1x Straight Leg DL

1x Goblet Squats

1x Goblet Press/Push Press

Partner 2: Core

Hollow Hold


Station 3:

Partner 1: KB Flow 3 – R:(40+/30+) W:(30+/25+) B:(20+/15+)

1x Half Kneeling Halo Right

1x Half Kneeling Chop Right

1x Half Kneeling Press Right

1x Half Kneeling Halo Left

1x Half Kneeling Chop Left

1x Half Kneeling Press Left

Partner 2: Core

Superman Hold B: Cobra Press Up



Tuesday, July 16
View Calendar:


2191 College Ave NE
Atlanta, GA 30317 United States
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