Gotta Work the Wheels
Squad Fitness Homewood – Group Training
Pre-Workout
MR release – quads glute
Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)
◭ Focus on getting heavy on both.
◭ Go deep on the Goblet.
◭ Adjust Box height as needed.
◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.
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LIFT
◭ 3 Rounds of ONE of the following:
∎ 10 Partner Hamstring Curl
➜ Lunge [2 Turf]
OR
∎ 30 DB Hamstring Curl
➜ Lunge [2 Turf]
OR
∎ 60 Band Hamstring Curl
➜ Lunge [2 Turf]
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◭ Split
∎ 80 Weighted Glute Bridge with Med Ball
∎ 80 Cossack Squats
∎ 80 Crossbody DB/KB RDL [Light]
❆❆ Cooldown Stretch ❆❆
