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Old 4th Ward

KB Flow & Interval Training

Thursday, July 9

KB Flow & Interval Training

 

1st Round : 10-Min AMRAP

 

2 x 1-Arm KB Clean (right)

4 x 1-Arm KB Press (right)

6 x 1- Arm KB Racked Squat (right) 

 

2 x 1 Arm Clean (left)

4 x 1 Arm KB Press (left)

6 x 1 Arm KB Racked Squat (left) 

 

-Rest and Repeat-  

 

2nd Round : 12-Min KB interval training 

 

:45 sec work / :15 sec rest

KB Swings 

Goblet Cossack squats

1 Arm Bent Over Row (switch sides at :20 sec)

Floating Table Top KB Pull Through 

 

Repeat 3 x 

 

3rd Round: 6-Min Core Stability 

30 sec per exercise x 3 RNDs

Hollow Body Hold

Superhero Hold 

Side Plank Hold 

Side Plank Hold

Details

Date:
Thursday, July 9
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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