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Kirkwood

Strength Assessment: 2KB Front Squat + Tabata Mash Up

Thursday, April 4

Strength Assessment: 2KB Front Squat: 10-15 Minute Station

  • Strength: The Ability to Complete –
  • 2KB Front Squat 4-8 Rep Max

Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)

  • 1 Minute (Each Side) Ankle Mobility…rocking in and out with over pressure.
  • 1 Minute Frogger Hold
  • 1 Minute 90/90 Exploration
  • 5x Reps Each Side with :5 Sec Holds Supine Hip Passive/Active Hip Flexion

 

Followed By

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

  • Goblet Split Squat: R:(60+/53+) W:(45+/40+) B:(35+/25+)
  • KB Bent Row Series: Inverted Grip, Normal Grip, High Elbow = 1 Rep [Alt Sides Every other RND]
    • R:(45+/40+)W:(35+/30+)B:(25+/20+)
  • Shin Box Drill
  • High Knees

 

Details

Date:
Thursday, April 4
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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