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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Dirty 30

∎ 3 Alternating Knee Strike

∎ Punch/Elbow Combo

2x

∎ Lateral Evade

∎ Bunny Hops [On/Off Platform]

2x

∎ Figure 8 Run

∎ Lateral Shuffle

2x

∎ TRX ALT Curtsy Lunge

∎ TRX T ➜ TRX Curl

 2x

∎ Band OH Reverse Slider Lunge R

∎ Band OH Reverse Slider Lunge L

2x

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Reps

∎ 10 Grenade Press [Each Side]

∎ 14 Floor Wipers [Total]

∎ 14 Plate Suplex

∎ Plate Sled Run [2 Turf]

∎ 10 side kicks [Each Leg]

∎ 10 Medball Slam

∎ 30s on Assault Bike

2-3x

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