pursuit
Squad Fitness Homewood – Group Training
Pre-Workout
∎ 20 Ankle Rotation R&L
∎ Hip Mobility
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Interval
◭ 20s Work / 10s Rest
∎ TRX Mountain Climber [slow]
∎ Russian Twist (Feet up or supported)
4x
∎ Kettlebell Swings
∎ TRX Underhand Rows
4x
∎ Pushup Jack [keep band on]
∎ Booty Band Bodyweight Squats
4x
∎ Battle Jacks
∎ Single Leg Ground Touch and jump
4x
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Reps
◭ As Fast As Possible:
∎ 12 Anchored Band Glute Kickback R & L
∎ 8-12 Pull ups
∎ 5 Plate Raise
∎ 10 Plate Alternating corkscrew R & L
∎ 10 Lateral Burpee
3x
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◭ For Completion: [Split Reps as Desired]
∎ 15 Bench Side Raise [Each Side] 3x
∎ 200m SA Farmer Walk
∎ 100 Heel Touches
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❄❄ Stretch When Finished ❄❄
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