Perseverance

Squad Fitness Homewood – Group Training

Pre-Workout

find weight for lateral sled

practice side bend (get comfortable)

Interval

◭ 30s Work/10s Rest [x4]

A. Bench Side Bend

B. Switch Step Pass

➜ Windmill Slam

C. Slamball Updown [No Slam]

➜ Slamball Crunch

D. Band Squat Row

➜ Band Rip Saw

⭐ E. Lateral Sled [NO STOP]

◭ BLAST

∎ 45s of Ice Skaters

∎ 45s of Burpees

↺ Repeat Interval but x2 ↺

◭ REPS

∎ 12 Bench Knee Tuck

∎ 24 Bench Flutters

∎ 12 Calf Raise [3s Down]

∎ Sled Row [1 Turf]

∎ 24 Ukrainian Twist [Slow]

∎ 8 DB SLRDL

2x

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