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Old 4th Ward

The Mic Drop – 420 total reps, then chill

Tuesday, July 7

The Mic Drop – 420 total reps, then chill  


R: 50 reps W: 40 reps B: 30 reps

In and Out Squats 


Lunges (per leg)

Push Ups 

Star Crunches (Total) 

KB/MB Sit up and Press (mod Sit Up and Reach)  

KB Deadlift

Double Unders (150 singles) 

20 Burpees 


Early Finishers:

Slow strength/mobility work
20 Glute Med Leg Lifts (per side) 

10 Fire Hydrants (per side)
10 Donkey Kicks (per side) 

10 Cossack Squats (per side)


Tuesday, July 7
View Calendar:


Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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