Nemo

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

Stational Setup

foam roll glute and quads

Interval

60W/20R

∎ Decline Bench Sit-ups [Modify to Knees up Crunches]

∎ Side Kicks [R&L] [30s Split]

∎ Band Squat Press & Figure 8 Run [30s Split]

∎ Med Ball Reverse Lunge with Twist [R&L] [30s split]

∎ Alternating Dumbbell Hammer Curls

3x

6 Minute Front Squat EMOM

◭ Start with 10 Squats, adding one more each minute.

◭ You will be at 15 Squats during minute 6.

◭ If Front Squatting under 85lbs, use DB’s or KB’s.

Reps

∎ 12 Deadbug

∎ 16 Barbell curls [Modify with DB’s]

∎ 24 Rope Battle Jacks

∎ 10 Roundhouse Kicks [5 each Side]

∎ 1 Whole Turf Sled Run

∎ 10 AR Press 2s pause [Each Side] ➜ 10 band twist [Each Side]

3x