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Old 4th Ward

5 Sets Each (25 min)

Friday, November 1

5 Sets Each (25 min):

 

P1: 250 m Row 200 m Row 

P2: Plank Hold 

 

P1: 10 x 2 KB Thrusters 40+/30+ 35+/25+ 25+/15+ 

P2: Du / Speed Single

 

P1: 15 cal 12 cal 10 cal

P2: Hollow Hold 

 

P1: 10 x Gorilla Row (total) 40+/30+ 35+/25+ 25+/15+ 

P2: Superhero Hold 

 

P1: 10 x Single KB Lunge Thruster (total [similar to the video, except we will rack the KB on the opposite side]) 

P2: Hip Bridge Hold  

 

After every 5 sets, Partners will run a Ralph McG run together (2 Parking Lot Laps)

5 min Core Finisher: 30 sec each exercise

Toe Touches / Side Plank Hip Dips (right) / Side Plank Hip Dips (left) / Lemon Squeezes / Windshield Wipers / Repeat

Details

Date:
Friday, November 1
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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