Post T-DAy Calorie Killer
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Bootcamp
20/10 8x 45 sec break
A Row 20/10 8X
B AMRAP Wall sit 30 sec -7 GOBBLE SQUATS- 3 full burpee
C Spin seated sprint 8X
D Trx row – jump squats 4X
E AMRAP10 Slider leg curls – 15 kb swings
F Sit ups – wall ball 4X
G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap
https://www.youtube.com/watch?v=5VTVQo84oNs
H ROPE CIRCLES – IN OUT JUMPS 4X
2 MIN
GOBBLE HOBBLE – HIGH KNEE RUNS EVERY TIME COACH SAYS GOBBLE – DO 1 BURPEE
OR
INDIAN RUN – Get in a single file line outside and start jogging at an easy pace. Have the person in the back of the line run to the front of the line, taking lead of the group. Once they’re in front, have the person who is now last in line run to the front. Continue this pattern. (may need to separate into faster groups)
T-Day work OFF
if you ate………
potatoes – 1 min plank
any dessert – 5 sleds
dressing- 30/45 pushups
turkey – 30 jack press
any type of casserole dish 10 lat burpees for each
pie or desert – run 800
ham- 50 Russian twist