Do you feel LUCKY
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
LIFT
◭ AMRAP 11:00
∎ 12-15 RDL
∎ 20 attached Band pull apart
∎ 5 Negative Leg Lift
➜ 10 Regular
Card Deck
take out jokers and spades
on the 7th card that = how many meters/2 to Bike or Run or so 6 of hearts 6/3=300m 10 or face card 10/2=500
Reps will be derived from number of card – Workout is done as group Everybody does same number of reps
R-L stuff – draw 6 (do 6 R-6L)
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◭ First 4 Rounds:
∎ KB Row [R&L]
∎ Situps
∎ SA KB Squat
∎ Pushups
∎ KB Tricep Extension [3-0-3]
∎ Horizontal Plate Thruster
⋆ On 7th flip this determines distance or Bike or Run
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◭ Last 3 Rounds:
∎ Burpee
∎ Slider Knee Tuck
∎ DB/KB Pullovers
∎ Alligator with Band [R&L= 1]
∎ Speed Lunge [R&L=1]
∎ Curl [Any Type]
⋆ On 7th flip this determines distance or Bike or Run
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