Hump Day

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

pre workout foam roll -calves

20 ankle rotations

A. 1:00 Stations

∎ Assault Bike

∎ Bag Punch Kick Combo

∎ Alt Bicep Curl

2x

B. 1:00 Stations

∎ Lat Shuffle Cone Touch [R➜L] [30s Swap]

∎ Stationary Band Sprint➜ Band Bound [30s Swap]

∎ Hinge to High Pull [Full Minute]

2x

C. Suicides

∎ Sprint 1

➜10 Medball Slam

∎ Sprint 2

➜10 DB Renegade Row [Slow]

∎ Sprint 3

➜ 10 Wallball Situp Press

Onslaught (Time)

◭ Buy in: Run 800m [💧]

∎ 15 Jumping Band Row

∎ 30 Rip Saw

∎ 15 Hand Cuffed V-up

∎ 15 Wall Ball

3x

◭ Cash Out: 40 Tib Raises and 80 Calf Raises 💧]