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

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