Dirty 30
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
◭ Dirty 30 [Non-stop 30s Work,
A. ⬇⬇
∎ Turn Around Med Ball Slam
∎ Shoot Through
2x
B. ⬇⬇
∎ Russian Twist
∎ Med Ball Windmill
2x
C. ⬇⬇
∎ Lateral Jump
∎ Pogo Jump Knee Strike
2x
D. ⬇⬇
∎ DB Rotational Lat Raise
∎ DB Rotational Curls
2x
E. ⬇⬇
∎ Rope Switch Step Slam
∎ ButterFly Situps
2x
↺ Then do ABCDE AGAIN ↺
▬▬▬▬▬▬▬
∎ Split
∎ 50 Medball Dead Bugs
∎ 100 Calf Raises
∎ 50 Anchored Leg Raise
