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Kirkwood

Partner Tempo Strength + Tabata Mash Up

Thursday, March 14

10 Minute Mobility: Upper Body Flow

  • PVC Push Pull on Wall :5 Sec Push Followed by Pull in 3 Positions
  • Kneeling Shoulder CARS Holding Tennis Ball in Working Arm and PVC in Non-Working Arm  5x Each Side

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+)

16 Min Tabata Mash Up – 4 RNDS of :20/:10×2 = 1 Min of work before you switch

  • 2KB Stepback Lunge (Suitcase): R:(53+/45+) W:(40+/35+) B: Split Squat (30+/25+)
  • 2KB Suitcase March: R:(53+/45+) W:(40+/35+) B:(30+/25+)
  • 2KB Push Press: R:(45+/40+) W:(35+/30+) B:(25+/20+)
  • High Plank Hold R: Extended Arm Plank

Details

Date:
Thursday, March 14
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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