Dirty HITT
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
NEEDS MORE STATIONS: HOMEWOOD MAX IS 16
Interval
◭ 10s Work／10s Rest
∎ Halfway Situp Extension 4x
∎ Situps 4x
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◭ 2:00 Each [30s Movement Switch]
∎ Rope Snake [Bosu]
➜ Rainbow [Bosu]
∎ Jumping Knee Strike
➜ Round House
∎Explosive Wall Ball
➜Russian twist
∎ Sled Row
➜Sled Push
2x
∎ Crack the Egg [Bicycle Crunch to Finish]
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Go Fast (Time)
∎ 40 Battle Jacks
∎ 40 KB Swings
∎ Run 400m
2x
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❆ 3:00+ Cooldown/Stretch ❆
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