Rise and Grind
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
20 low back ext
20 foam roll IT Bands amd Quads
practice band Situp twist https://youtu.be/vvxCbwsOjAs
Interval
◭ 25s Each
∎ Side Oblique Raise [R&L] 2x
∎ Side Situp [R&L] 2x
∎ Scissor Clap 2x
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Interval
◭ 60W x 20R [At Failure Switch]
∎ Sea Saw Press ➜ Squat Press
∎ Jumping Pullup ➜ Band SS row
∎ TRX pushup➜ TRX Tricep Extension
∎ Sit up Twist [1st round Right, 2 – Left, 3- Band Sit-ups]
3x
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A-D Burpee KB swing Ladder Ladder (Time)
∎ 1 Burpee
∎ 10 KB Swings
∎ 2 Burpee
∎ 9 KB Swings
3 -8
4-7
5-6
6-5
7-4
8-3
9-2
10-1
Reps
∎ 75 calf raises [25 Pigeon -25 Duck -25 Neutral]
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