Post C-day Calorie Killer
Announcements
Squad, next week we will have a limited schedule.
24th 12pm Only
25th Closed
26th 12pm Only
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
◭ 20/10
∎ Assault Bike
∎ Pushups
4x
▬▬▬
◭ 3:50 AMRAP
∎ 30sec Wall Sit
∎ 7 Goblet Squats
∎ 3 Burpee
▬▬▬
◭ 20/10
∎ TRX Row
∎ TRX Jump Squats
4x
▬▬▬
◭ 3:50 AMRAP
∎ 10 Slider Leg Curls
∎ 15 KB Swings
▬▬▬
◭ 20/10
∎ Sit Ups
∎ Wall Ball
4x
▬▬▬
◭ 3:50 AMRAP
∎ 10 KB Rows[Each]
∎ 5 Six Inch Reverse Crunch[3s Hold]
▬▬▬
◭ 20/10
∎ Jack Press
∎ Bicep Curls
4x
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 6:00 Santa Slayyyyyy [High Knees to each]
∎ Mac n’ Cheese = 1 Burpee
∎ Potatoes = 2:00 Plank
∎ Casserole = Sled Run [2 Turf]
∎ Pie = 30 Glute Bridges
∎ Dressing = 30/45 Pushups
∎ Turkey = Duck Walk [2 Turf]
∎ Ham = 50 Jumping Jacks
∎ Rolls = 10 Polish Sausage [Total]
∎ Cranberry Sauce = 40 Forward Back Jumps[Total]
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