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Old 4th Ward

The Beach Is That Way (Partner I go, you go)

Thursday, April 4

The Beach Is That Way (Partner I go, you go)


Execute your 5 sets of 5 reps then pick a banded exercise than a sake up


2 KB Racked Squat

2 KB Floor Press

2 KB Deadlift (sumo or suitcase)

2 KB Strict Press

2 Racked Lunge


Banded: 20 Bicep Curls / 20 Band Pull a Parts / 20 Banded Overhead Squats

Shake Up: Alt between

Ralph McG Run


2 x Speed ladder (lateral in’s and out’s), High knees over the short hurdles and 20 plyo box shuffles (total)  


Thursday, April 4
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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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