Conquer

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

TW2: Metcon (Time)

◭ 1P means one partner works at a time.

◭ On 1P, partners can split reps anyway they want.

◭ Both partners run 100 yards at minute:

7, 14, 21, 28, 35

∎ 4 Switch Step Slam

➜ Burpee

1️⃣1P: 65 calBike

∎ Farmers Walk [3 Turf/150m]

➜ Wall Sit

1️⃣ 1P: 160Rope Rainbow

∎ 15 TRX T’s

➜ Touchdowns

1️⃣ 1P: 20 Horizontal Thrusters

∎ 15Butterfly Sit ups

➜ Plank

2x-3x [40:00 Cap]

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◭ Finisher

1P: 200 Calf Raises