Hybrid W1 Hams and Reps
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Reps
∎ 10 DB Leg Curls [20s Hold at Start]
∎ 10 BB RDL
∎ 20 Spidermans
4x
∎ 15 Fire Hydrants [Each][1s Pause]
∎ 30 Booty Band Skaters [Total]
1x
∎ TRX Sled Row [3/4 Turf]
∎ Frog Bound [1/4] Turf
∎ 8 KB SL RDL
∎ 200m Run, Row 250, or Bike 9/13
∎ 8 Decline Bench Situp Twist [1:4]
3x
◭ Finisher Calf Raises
∎ 25 Pigeon
∎ 25 Duck
∎ 25 Neutral
