God’s Timing
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
MR glutes with roller or peanut
MR -IT band with stick
Bootcamp
25W/7 R
A. BSS Lunge R
L
TRX pushup
3x
B. SA bosu Press R
L
KB swing
3x
C. Band vertical Abduction R
L
Primal Sprint
3x
D. bench row R
L
bench scoops
[have unattached ropes available]
group plank rope raise 8 R/L
20 sec run in place
lat hop down over rope – run back restart (gauge jumps)
2x
MTWI
10 box jump
15 band tricep pushdown
4x
MTWI
12-10-8–6 squat press
sprint turf and back
MTWI
15 dips
8 bosu balance slams
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