Post T-DAy Calorie Killer
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
20W/10R or 4 MIN AMRAP
4 MIN AMRAP Wall sit 30 sec -7 GOBBLE SQUATS- 3 full burpee
20/10 Assault Bike- Pushups 4X
20/10 Trx row – TRX jump squats 4X
4 AMRAP10 Slider leg curls – 15 kb swings
20/10 Sit ups – wall ball 4X
4 MIN AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap
20/10 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
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