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Old 4th Ward

Partner I go, you go (30 min)

Wednesday, October 21

Partner I go, you go (30 min) 

Partner up with someone of similar fitness level. While one partner is running, the other partner is completing 1 exercise for as long as your partner is running their 1st lap, then hold the 2nd exercise for the 2nd lap. When your partner is back, switch. Once both have completed the run and exercises, you move on down the board. Rest as needed b/t exercise pairs. 

Run: 2 Parking Lot Laps / 400 meter row / 250 Singles (100 D.U.)

1) Lateral Bounds and Hollow Hold 

2) Side Lunges and High or Low Plank Hold

3) Bear Crawl (4 steps forward / 4 steps back) and 6 Inch Hold

4) Mtn Climbers the hard way and Down Dog Hold

5) Rocket Jumps (adv: Broad Jumps) and Squat Hold

6) Jump Rope Singles (adv: D.U) and Hip Bridge Hold


If you and your partner are done before the time is up, rest 1 min and repeat from the top until 30 min is up.


Wednesday, October 21
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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