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Old 4th Ward

5 x 6 min stations

Monday, September 16

5 x 6 min stations (partner up if needed for big groups & start them on the opposite exercise)

6 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. :90 sec rest transition Between stations.

 

Station 1:

P1: 30 Sec Hip Bridge Hold

P2: 30 Sec KB Swing

 

Station 2:

P1: 30 Sec Plank

P2: 30 Sec 1 KB Goblet Squat to Bicep Curl  

 

Station 3:

P1: 30 Sec TRX row

P2: 30 Sec Yellow Bar Dips (Mod. JG Tricep Press)

 

Station 4: 

P1: 30 sec 1 arm Kneeling OH press (switch half way)

P2: 30 Sec 1 KB row (switch half way)

 

Station 5:

P1: 30 Sec 1 arm clean (switch arms half way) 

P2: 30 Sec flutter kicks (mod: moving dead bugs)

Details

Date:
Monday, September 16
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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