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Old 4th Ward

The Final Countdown

Tuesday, November 30

Split the class up into teams of 4-5. Each team will be working together to complete the calorie ladder and back up. While 1 Team Member will be on the Bike (Time Keeper), all other teammates will be completing individual exercises until the Cal. rung is complete. Then they rotate through. 


P1) Bike Cal: 20-18-16-14-12-12-14-16-18-20

P2) Cossack Squats 

P3) Star Crunches 

P4) 2 KB Farmers March

P5) Rest (getting ready to bike sprint) 

Once the full ladder has been completed, the team will chip away at 50 burpees by only doing one burpee at a time then switching. Example:

P1: 1 Burpee / P2-5: Cheere 

P2: 1 Burpee / P1 and 3-5 Cheere

P3: 1 Burpee/ P1 P2 P4 and P5 Cheer

P4: 1 Burpee….and so on until the team reaches 50 burpees combined


Tuesday, November 30
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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