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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.
P1: 30 Sec Hip Bridge Hold
P2: 30 Sec KB Swing
P1: 30 Sec Plank
P2: 30 Sec 1 KB Goblet Squat to Bicep Curl
P1: 30 Sec TRX row
P2: 30 Sec Yellow Bar Dips (Mod. JG Tricep Press)
P1: 30 sec 1 arm Kneeling OH press (switch half way)
P2: 30 Sec 1 KB row (switch half way)
P1: 30 Sec 1 arm clean (switch arms half way)
P2: 30 Sec flutter kicks (mod: moving dead bugs)