DJ
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Bootcamp
7:00 AMRAP
OH press BB or DB 12-8-8-15+
After each set do 5 Dragon Flags or 15 Leg Lifts
*Abs until last person is Done*
20-10
Band Hip Toss [Black]
Alt Bag Knee Strikes [ Use Abs]
4x
1. Sally up-down [Sit All the Way Up/Half Way sit-up Holds)
*Squats if you skipped Tuesday*
20-10
TRX Tricep Ext [Rig]
Alt Barbel Pistol Squats
4x
2. Watch Me [Touch Down Bottom Start]
20-10
DB/ KB Bench Row Right
Left
4x
3. Hollaback [Scissor Each Clap]
20-10
KB Shrugs
KB Farmer Walk
4x
4. Crank That [Iso Glute Hold, Pump on SB]
