challenge 4 min – blitz complex
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
◭ [20 Work / 10s Turf Shuttle 1x-2x] x8
∎ Russian Twist [Rounds 1-4]
∎ Flutter Kicks [Rounds 5-8]
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Challenger
◭ 4:00 Challenge
∎ 50 Sit up Medball Squeeze
∎ 50 Wall Ball
1:00 Coach Blitz
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◭ 4:00 Challenge
∎ 50/60 Jumping Pullups
∎ 60 KB Swing
1:00 Coach Blitz
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◭ 4:00 Challenge
∎ 40 Thrusters
∎ Sled Run [4 turf]
1:00 Coach Blitz
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◭ 4:00 Challenge
∎ 30 KB Row [Each Side]
∎ 15/25 Cal Bike
1:00 Coach Blitz
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Interval
◭ [20s Work / 10s Rest] x8 Alternating
∎ Bird Dog Knees Up
∎ Deadbug
❆ Cooldown Stretch ❆
