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Old 4th Ward

Assessment: Max Hand Release Push Ups

Monday, May 17

As campers come in, make sure to give them their previous scores or a goal to achieve. After warm up Campers will execute as many hand release push ups as they can / until their form breaks down. Campers will either perform push ups from their toes or knees. Campers should not  exceed 1 sec on the ground, as we want the reps to be consecutive. Write down the number of reps campers have completed and encourage them to write it down for their own documentation.  


Once the assessment is completed, we will move on to:


14 Min AMRAP

5 x Squat and Reach (each side) 

5 x PVC Overhead Squats 

5 x Leg Lock Hip Bridge Raises (each side)

3-5 x HEAVY 2 KB Squat (@home: Tempo Goblet Squat)


Rest 2 min 


2 x 6 min Rounds / 1 min rest b/t rounds

:45 sec of work / :15 sec rest


KB Swings 

Push ups 

Spiderman Plank

Mtn Climbers 

In and Out Squats 

KB Bent Over Row (switch halfway)  


-rest 1 min and repeat-


Monday, May 17
View Calendar:


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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