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Old 4th Ward

Movement Monday: Agility, Shock Absorption, and Running Mechanics

Monday, September 20

3 min AMRAP Stations / 30 sec rest b/t stations / rotate through all stations 3x


1) Agility (by the garage doors)

Go through both ladders on the same drill

  • Ikky Shuffle
  • Lateral In and Outs
  • Hop Scotch   


2) Jumping/Shock Absorption (center of the gym) 

5 x Box Jumps (mod: tempo lateral step-ups [each side])

5 x Depth Drops (mod: Rocket Jumps with emphasis on landing)


3) Running Mechanics (around the parking lot)  

Around the parking lot 

  • Lean and fall sprint the straight away 

Adv: with knee hug

  • Jog around the corners


Core Finisher 

5 min / 30 sec each exercise / alternate b/t 2 exercises 



Hollow Hold


Monday, September 20
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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