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Old 4th Ward

UpHill Battle

October 18, 2019

UpHill Battle

Resisted uphill Sprints on the Freedom Trail (12 min)

From the bottom of the hill, all the way up till it levels out.  One partner will be the sprinter, while the other holds the band, then they will walk back down together, and switch.

After they both complete a hill sprint they will each complete the band circuit (working at the same time) before returning to the hill for sprints

20 Bicep Curls

20 Front to Side Raises (each raise counts as a rep)

20 Band High Pulls


Then, jog back to gym for Partner Leapfrog for remaining time (approx 15-min):

Partners work in an I Go You Go fashion. P1 starts on Jumping Jacks, P2 does Burpees, then P1 does Spiderman Plank, then P2 does Dips and so on so that P1 does 20 rep exercises in RND 1, P2 does 10 rep exercises and they switch next RND.


20 Jumping Jacks

10 Burpees

20 Spiderman Plank (total)

10 Dips

20 Squat Jumps

10 MB Situp and Press

20 Mtn Climbers (per side)




October 18, 2019
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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