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Kirkwood

Partner Tempo Strength + Circuit

Thursday, March 28 @ 8:00 am - 5:00 pm

10 Minute Mobility:

Station 1:

12 Minute Partner Tempo Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

  • 1 Minute Rest BTWN TRX Row/ Pull Up & 2KB Floor Press   

4 Rnds of 5/:5 Second Reps On 3/1/1/0 = :25 Work a RND 20 Total Reps

  • :5-:8 Sec Rest/Switch Partners =  20 Reps Total

TEMPO 1/1/3/0 TRX Row R: Pull Up

3 RNDS of 5/:5 Second Reps On 3/1/1/0 = :25 Work

  • :15-:20 Sec Rest/Switch Partners = :15 Work a RND 15 Total Reps

TEMPO 1/1/3/0 2KB Floor Press: R:(53+/40+) W:(40+/35+) B:(25+/20+)

Followed By:

16 Minute Circuit = 4 RNDS :45/:15

  • Goblet Split Squat R:(60+/53+) W:(45+/40+) B:(35+/30+) (Alternate legs Each RND)
  • Plank Reaches – On elbows reaching with one arm at a time to cone 12 inches away. (Put Yoga Blocks on backs)B: Plank
  • KB Straight Leg Deadlift W:(53+/45+) B:(35+/30+)  R: Swings (60+/53+)
  • Side Plank B: Side Plank on Knees R: Star Side Plank (Alternate Sides Each RND)

Details

Date:
Thursday, March 28
Time:
8:00 am - 5:00 pm
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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