Open Gym Workout

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

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Warm-Up (No Measure)

∎ Roll Calves

∎ Stretch Calves

∎ Stretch Hamstrings

∎ 20s Downdog to Cobra

∎ 20s Worlds Greatest [Each Side]

∎ 20s Monkey Squats

∎ 4 Spine Circles [Each Way]

Start Hard [Buy-in] (No Measure)

∎ Run around building until you complete 1 full lap of nearly max heart rate [2 Lap Minimum]

Tabata Fun Time (No Measure)

∎ Burpees

∎ Straight Arm Plank

∎ Flutter Kicks

∎ Sit-Ups

∎ Assault Bike Forward

∎ Assault Bike Backwards

∎ KB Swing

∎ KB Goblet Squat

∎ BW SLRDL [Explosive]

∎ Backwards Walking Lunges

∎ WallBall Switch Step Slam

∎ Windmill
20s Work / 10s Rest for 8 Rounds

[Alternating Movements Each TIme]

Finish Hard [Cash Out] (No Measure)

∎ 70 Tib Raises

[Minimal Resting]