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Old 4th Ward

Tabata Stations and Team Work

Monday, June 10

3 x 4 min Stations with 1 min rest after each station

Heavy Ropes: Big Slams / Alt small waves (switch every interval)

Bands and DB: Tricep Pulldowns / Bicep Curl (switch every interval)

MB: Wall Ball

Remaining Time:

In teams of 3-4 Rotate b/t these 4 exercises

KB Row (10 reps per arm then rest the remaining time)

Bike 450/350 350/250 250/200

Ralph McGill Lap B: Parking Lot Lap [time keeper]

OH Black Bar Step Back Lunge


Monday, June 10
View Calendar:


Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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