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Old 4th Ward

Partner Chipper 

Friday, January 29

30 Min Partner Chipper Workout – I go, you go as they keep a running count on reps as they work toward completing 100 reps and move down the board (go 10 reps at a time) b/t each exercise they will do a Ralph McG run Parking Lot Lap


100 Band High Pulls 

100 V-ups

100 Banded Squats

100 Hand Release Push Ups 

100 Banded Side Steps (each side) 

100 Down Dog Toe Touches (total)

100 Banded Bicep Curls 

100 Banded Hip Bridges

100 Burpees


@Home Version:

Friday Chipper

During a :40 sec work window, you are trying to get through as many reps as possible to accumulate 60 reps. After every :40 sec you will either rest for :20 sec or go to a correlating hold for :20 sec. Once you have completed your :20 sec of rest or hold, you will go back to :40 sec of the exercise until you have reached 60 reps. You then move on to the next exercise and hold (or rest)


High Pulls → Hollow Hold

Lemon Squeezes or V-Ups → Plank

Goblet Sumo Squat →Down Dog Hold

Hand Release Push Ups →Hollow Hold

Curtsey Lunges → Plank 

Down Dog Toe Touches→ Down Dog Hold

Hip Bridges→Hollow Hold 

Burpees → Rest


Friday, January 29
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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