Case of the Mondays

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Squad Hip 2 (No Measure)

mid back stretch R

clam shell R

reverse clam shell R

L

hip stretch

sit up toe touches

dolphins

best stretch in the world

Interval

◭ 20W/10R

∎ lateral burpees

∎ jumping lunges

4x

◭ 30W/10Blast/30R&R

A. TRX Rows

➜ TRX Jump Squat

B. Pushups

➜ Up-Down

C. KB Goblet Squat

➜ Sprint in Place

3x

▬▬▬▬▬▬▬▬

Blast (AMRAP – Reps)

∎ 12 Pullups

∎ 10 KB/DB Thruster

∎ Run 800

∎ 12 Pullups

∎ 10 KB/DB Thruster

∎ Run 400

∎ 12 Pullups

∎ 10 KB/DB Thruster

∎ Run 200

❆ Cooldown Stretch ❆

Finisher

hail-marry pass after login time (if missed 5 burpee penalty)