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Old 4th Ward

Partner Run Down – 25 min

December 13, 2019

Partner Run Down – 25 min


One partner will be running a 600m Beltline run (out the door to the left, through the parking lot, down to the big art post on the Beltline. Blue: To the post office mail box), while the other Partner gets through 10 reps of 4 exercises as quickly as possible then goes into a hold until partner comes back. Then they switch. once both have completed a 600m run, they move on in the same fashion to station number 2. 


Station 1: 10 reps of Jungle Gym Power Rows (total) / JG Bicep Curls / JG Chest press (Advanced: JG Push ups [Feet in bottom loop] ) 

      Handstand hold (Down Dog hold) 


Station 2: 10 reps of Sumo Squats / Broad Jumps / Side lunges (per side) 

                  Wall Sit Hold


Station 3: 10 reps of Spiderman planks (per side) / Ninjas / Lemon squeezes 

      Hollow Hold 


Start back on station 1 when they get through all stations. 


Incase it is a rainy day we will sub the run for a choice of: 800m Row (600 meter) / 3 min of Jump Rope (DU practice) / 3 min on the Bike (moderate pace)


December 13, 2019
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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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