GVT
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Agility cannot safely handle a full class if everyone has to do it on the turf. Must split outside so needs good weather.
Warm-up
Foam Roll Lat
LIFT
◭ AYOP [At Your Own Pace]
∎ 10 DB/BB Bench Press [Bench, Bosu, or Floor]
∎ 15 DB Pullovers [Bosu or Ball]
∎ Agility [Alternate each round]
➜ Suicide x1
➜ Karaoke [2 Turfs]
5x
▬▬▬▬▬▬▬▬▬▬▬▬
◭ AYOP [At Your Own Pace]
∎ 10 DB Incline Bench Press [Med Ball or Bosu]
∎ 15 Seated Attached Band Row
∎ Agility [Alternate each round]
➜ Ice Skater/UpDown [10:2 x4]
➜ Power Skips [2 Turfs]
5x
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Go Fast
∎ 7 TRX T’s
∎ 7 TRX Low Row
∎ 7 TRX Curl [neg of last 2 reps each round]
7x
❄️ Cooldown Stretch❄️
