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Kirkwood

Tempo Strength + 15 Min EMOM

Monday, June 10

Station 1:

12 Minute Tempo Strength:

  • 1 Minute Rest BTWN TRX Row/ Pull Up & Push Up

Partner Up for Pull Up/TRX

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

No Partner on Push Ups

Work 5 x :6 Second Reps On 2/2/2/0 = :30 Work / Rest :30 = 1 Minute RND / 5 RNDS = 5 Minute Total / 25 Reps

TEMPO 2/2/2/0  Push Ups: R: Tennis Ball Depth W: Yoga Block Depth B: Negatives

 

Followed By:

 

Station 2:

 

15 Min EMOM Lower Body Focus: = 5 RNDS / 25 Reps Each Move

  • 5x 2KB Suitcase Deadlift R:(60+/53+) W:(45+/40+) B:(35+/30+)

  • 5x (Each Leg) Goblet Suitcase Stepback Lunge R:(60+/53+) W:(45+/40+) B:(35+/30+)

  • 5x (Each Side) Goblet Lateral Squat R:(60+/53+) W:(45+/40+) B:(Bodyweight)

Details

Date:
Monday, June 10
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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