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Kirkwood

Partner Tempo Strength + Circuit

Monday, February 25

10 Minute Warm Up:

10 Minute Mobility: Upper Body Flow

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 Min Circuit – 4 RNDS :45/:15

  • Double Unders (Singles)
  • RND 1&3 Hollow Hold RND 2&4 Heel Touches
  • 2KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)
  • TRX Hamstring Curls B: Hamstring Walkouts

 

Details

Date:
Monday, February 25
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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