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Old 4th Ward

Partner Run Down – 25 min

November 15, 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. 


Finish on friendly Bike sprint competition – 6 min 

In teams of 4 (if possible can be more or less) campers will rotate every 30 sec trying to go as hard as they can to get as many Cal as they can. Quick transitions on and off the bike will be crucial. The with the most cal at the end wins.


November 15, 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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