FEAR
Announcements
3/18➜No Saturday Class in Gardendale
Squad Fitness Homewood – Group Training
Forget Everything and Run/Face Everything and Rise
◭ 50W/10R
∎ Lateral Shuffle Touch n’ Jump
∎ Ab Run
➜ Bicycles
∎ Push-up
➜ Mountain Climber
∎ Jump Squat Jack
∎ Burpee to Jumping Lunge
◭ GO!!! [2:00 Cap]
∎ Sprint 400m
OR
∎ 35 Barbell Pull-up
➜ 35 KB Swings
▬▬▬▬▬▬▬▬▬▬
◭ 50W/10R
∎ Frog Jump
➜ Half Burpee
∎ Close Grip Push-ups
➜ V-ups
∎ BW SLRDL [Fast]
∎ Touch N’ Jump
∎ Lateral Burpee
◭ GO!!! [2:00 Cap]
∎ Sprint 400m
OR
∎ 40 KB Rows [Each Side]
▬▬▬▬▬▬▬▬▬▬
◭ 50W/10R
∎ Walk it Out Push-up
∎ Rabbit Jumps
➜ Jump Squats
∎ 4 Close Grip Push-ups
➜ 4 Half Burpee
∎ Lunge Blaster [Alternate]
∎ 8 Jump Squat Jack
➜ 8 Ice Skaters
◭ GO!!! [2:00 Cap]
∎ Sprint 400m
OR
∎ 35 Tri or Bi
➜ 35 TRX Tricep Extension
➜ 35 TRX Curls
▬▬▬▬▬▬▬▬▬▬
◭ 50W/10R
∎ Burpee to Jumping Lunge
∎ Lateral Touch n’ Jump
∎ Push-up
➜ Mountain Climber
∎ Frog Jump
➜ Run in Place
∎ Walk it Out Push-up
◭ GO!!! [2:00 Cap]
∎ Sprint 400m
OR
∎ 5 SA press [Each Side]
➜ 10 KB Swing
➜ 5 TRX Inverted row
2x
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