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Kirkwood

Interval Training: 4 Rounds of :40/:20

Saturday, November 9

Mobility Series: 5 Minutes

  • Lumbar Blocked Segmental Cat-Camel 5 reps each direction 

 

Shoulder Prehab: 6 Minutes to Complete 

  • Supine Eccentric Shoulder Flexion with Dowel 

○ 8-10 reps with a 5 second lower 

○ Use Black Sled Handles.  Folks can progress accordingly to PVC w/ 5-10lb. plates.

  • Sidelying Trio 

○ Weight: Mini 3 lbs Dumbbells 

○ Flexion (RPE 6/10) 10-12 Reps 

○ Abduction (RPE 8/10) 12-15 Reps 

○ External Rotation (RPE 10/10) 15-20+ Reps 

 

Interval Training: 4 Rounds of :40/:20 Work/Rest

 

  • 1 min Rest Between Rounds

 

  • Plank
  • Mtn Climbers The Hard Way
  • KB Hinge High Pulls R:(53+/40+), W:(45+/35+), B:(25+/20+)
  • Hollow Hold R: Hollow Crunch 
  • Med Ball Press Outs with Slam Ball

Details

Date:
Saturday, November 9
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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