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Kirkwood

Partner Stations:

Friday, September 13

Partner Stations Friday: 1 Minute Rest BTWN Stations.

 

Station 1: 4 Minutes Squats vs Wall Sits – switching with the partner every :30 Seconds.

  • P1: Med Ball Squats 
  • P2: Wall Sits 

 

Station 2: 6 Minute Kneeling Partner Rotation – switching with the partner every :30 Seconds.

  • P1: Extended Arm Hold 
  • P2: Rotation 
    • Tall Knee is on the outside.
    • Blue or Black Resistance Band
    • Turn Sides Every Minute

 

Station 3: 4 Minute KB Bent Row (Switch Arms Every RND) / Kneeling Med Ball Slams

  • P1: KB Bent Row R:(53+/40+)W:(40+/ 30+)B:(25+/20+) 
  • P2: Kneeling Med Ball Slams 

 

Station 4: 6 Minute Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each

  • Up on Balls of Feet (To help Prevent Hamstring Cramps)
  • Hands Kept at rib cage height by side (To help lighten the load on the upper half)

 

Station 5: – 4 Minute 2KB See-Saw Press / Band Pull Aparts

  • P1: 2KB See-Saw Press R:(35+/25+)W:(25+/20+)B:(20+/18+) 
  • P2: Band Pull Aparts – Green/Red Bands

Details

Date:
Friday, September 13
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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