Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

4 Stations with mixed formats

◭ 10:00 Ladder

∎ 7 cal Bike to 1

∎ 7 Burpee Medball Slam

∎ 7 Box Jump to 1

▬▬▬▬▬▬

◭ 10:00 Challenge

∎ 60 Slide Deadlift [15 Rep Max ]

∎ 80 Banded Glute Bridge

∎ 60 Butterfly Situps

▬▬▬▬▬▬

◭ Ladder

∎ 10 Alternating SA DB Snatch Ladder to 1

∎ 20 to 10 Jumping Jacks

∎ 10 Sled Row to 1

▬▬▬▬▬▬

◭ Challenge

Split

∎ 60 TRX Undergrip Row

∎ 60 Weighted Split Squat Lunge [Both Sides]

∎ 60 TRX Jump Squats

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online

Workout

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

AmRap

OH press 12 -8-8-15+

After each set do 10 bosu leg lift or knee raise

20-10

A. Trx tricep ext

SS Band Row

4x

1. Sally up-down ( sit-ups- sit-up holds)

20-10

B.jack press

Assault bike

4x

2.jump around (kris cross) (squat jumps- wall sit)

20-10

C. KB Row R

L

4x

3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)

20-10

D. Bench SL leg lift

OH tricep ext

4x

4. Queen we will rock you (Russian twist R-L, every time you hear stop stop clap- ) [stop restart music as needed}

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Terminator 3 (Time)

∎ 10 Deadbug [R&L = 1]

╸10 Push-ups

∎ 10 Wall Ball

╸10 Jumping Pullups

∎ 10 Landmine Shoulder Press [2 Hands]

╸10 TRX SA Squat Reach [Each Side]

∎ 10 TRX Reverse Arm Curls

╸10 Plank Elbow Strike [R&L = 1]

∎ 10 Jumping Lunges [R&L = 1]

╸10 Burpee to Box jump

✱ Starting at Deadbug, do every exercise, each round you remove the

last exercise.

➖➖➖➖➖➖➖➖➖➖➖

Reps

For Completion: Till Time Ends or 3x

∎15 Weighted Low Back Extension

∎15 Lateral db raise

∎ 15 Sit-up Slam Ball

∎ 30 Scissor Mountain Climber

❄️ Stretch When Finished❄️

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