Group Training – Sat, Nov 23

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Choose Your Path (No Measure)

◭ Everybody 20/10

∎ Burpee

∎ Jumping Lunges

3x

30 min time Cap: You Pick : Then Do the Cardio Associated with the muscle group however you like- Break it up or do it all at once before moving to another section or repeating the section

◭ Guns and Buns

23-16-11

∎ Banded Hip Thrusters

∎ DB Bicep Curls

∎ DB OH Extension

3x

😰 Cardio: Sled Runs [4 Turf]

◭ Arms

23-16-11

∎ Chin ups

∎ TRX Tricep Ext

∎ Close Grip Pushups

3x

😰 Cardio: Run 800

◭ Abs

23-16-11

∎ Situp OH Extension

∎ Band Rip Saw [Total]

3x

😰 Cardio: Assault Bike 23/33 Cal

◭ Inner Thigh and Glutes

23-16-11

∎ Vertical Band Adduction

∎ Slam Ball Squeeze [2s Pause]

∎ Attached Band Glute KickBacks

3x

😰 Cardio: 3:00 Jumping Jacks

◭ You Don’t Care, your just here to burn off some steam

23-16-11

∎ Skaters [Each Side]

∎ Fight Bag till Fatigue

∎ Touchdowns

3x

😰 Cardio: 30 Box Jumps

Finisher 2023

All 23 Reps as fast as possible:

∎ Crunches

∎ Bicycles [Total]

∎ Plank Strike Back [Total]

∎ MountainClimbers [Total]

∎ Star Jacks

∎ Air Squats

∎ Supermans