Jack the Ripper

Squad Fitness Homewood – Group Training

Pre-Workout

⌚ 45:00 Cap

∎ Practice Band Side Raise

∎ Roll 1 Muscle

Jack the Ripper (Time)

A.

∎ 20 Gorilla row

∎ 20 Battle Jack [Ropes]

3x

B.

∎10 Lunge Jack [R/L]

∎10 Bosu or Elevated SA press [R/L]

3x

C.

∎10 TRX Inverted Row

∎10/15 Pushup Jack

∎10 Plank Slider Jack [3-3 Tempo]

3x

D.

∎15 Band sword chop R/L

∎15 Attached Band Rows

∎10 Pop Jack KB Curl

3x

◭ Finale

∎ 5 Med Ball Slam

∎ Run 100m [Fast]

4x
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Open Gym for Remainder of Time

If there is something you want to work on get it, If you need Suggestions ask your coach.

FYI – Legs are on Thursday this week

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