Dirty 30
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each]
A. ⬇
∎ Landmine Twist
∎ Split Jerk [Right]
B. ⬇
∎ Lateral Medball Slam
∎ Ukrainian Twist
∎ Lateral Medball Slam
∎ Ukrainian Twist
C. ⬇
∎ Bag Combo
∎ Pogo Jump [Right]
∎ Bag Combo
∎ Pogo Jump [Left]
D. ⬇
∎ Hang or Bench Leg raise
∎ Dumbbell Tricep Extension
∎ Hang or Bench Leg raise
∎ Dumbbell Tricep Extension
↺ Then do ABCD AGAIN ↺
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16 Landmine Rotational Deadlift
16 TRX Tricep Extension
16 Bench Hop
Hop Scotch [Turf]
Run 200
3x
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∎ Coach’s Choice
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❆❆ Group Cooldown ❆❆
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