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Strength Assessment + “Panther Pride” Team Fan Bike Relay

Monday, January 20

Mobility & Core: 15 Min Circuit on :40/:20 Work / Rest Transition Clock 

  • Floor Slides – Press into Floor
  • Hollow Hold 
  • Leg Lower – Supported & Unsupported
  • Superman Hold 
  • Frogger Hold (each time through progress to more difficult position)


Strength Assessment: The Kettlebell Deadlift + Toe Touch Movement Screen 


Followed By

Station 2: “Panther Pride” Team Fan Bike Relay: 16-18 Minute 

– Team of 5-6, Switch every :30 Secs

– Bikers go to the back of the line (Rest or Panther Hold), then rotate towards bike

Station 1: Bike (Sets the Pace)

Station 2: Supine Eccentric Shoulder Flexion with Sled Bar

Station 3: Goblet Squat 10x R:12x B:8x R:(60+/53+) W:(45+/40+) B:(30+/25+) 

  • Squat Progression: (TRX–Light Weight–Goblet) [Use heel lift and or press out w/target]


Station 4: 5x Chin Up or Pull Ups W: Band R: Unassisted B: Band or TRX

Station 5: Panther Hold (Bear Crawl Hold) 

Station 6: Rest (If more than 25 People)


Monday, January 20
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2191 College Ave NE
Atlanta, GA 30317 United States
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