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Squad Fitness Homewood – Group Training

Interval

◭ 35s Work / 5s Rest / 35s Work / 15s Rotate

∎ Wall ball Twist [Right]

➜ Wall Ball Twist [Left]

∎ Band Split Stance Row

➜ Tricep Overhead Extension

∎ Evade Strike [L/R]

➜ Evade Lateral Knee [L/R]

∎ Banded Bench Side Raise [Right]

➜ Banded Bench Side Raise [Left]

∎ Rope Waves + Reverse Lunge

➜ Rope Switch Step

3x

◭ Remove Ropes ◭

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Reps

∎ 20 Alternating Bosu Curls [Toes Up]

∎ 20 Scissor Slider

∎ Sled Run [¾ Turf] X2

∎ 8-15 Dips

∎ 8 DB OH Tricep Extension [3-3 Tempo]

∎ Run 250

3x

❆ Cooldown Stretch ❆

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