#3 Combo
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
roll glutes
10 TRX RDL R-L
Bootcamp
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
A.
∎ Gorilla Row
∎ Sumo Squat
3x every 2 sets followed by 30 sec rest
◭ 3 min AMRAP
a.
∎ 20 Band Triceps extension
∎ 10 Elevated Pushups on Plates
∎ 10 Jump Squats
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
B.
∎ Trx Leg Curl
∎ Deadbug
3x
◭ 3 min AMRAP
b.
∎ 12 Dumbbell Bicep Curls
∎ 10 box jump
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
C.
∎ DB Bench Press
∎ Low Bar Pull Up
3x
◭ 3 min AMRAP
c.
∎ 10 Bench Leg lift
∎ Shuttle Run
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Partner up
∎ Band Resisted Bound [Half Turf]
➜ Band High Knees [Half Turf]
∎ Band Resisted Lateral Shuffle
3x
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Trainer choice Abs
()
()
()
()
