Round 9

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice SRDL – use wall or trx if needed

TRX stretch https://youtu.be/4PIJb8dHgXk

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

Interval https://youtu.be/_wNJcuw63zw

Reps:

PARTNER UP

∎ 5 Situps – 5 sec halfway hold

4-5

3-5

2-5

1-5

20W-10R

∎ Kettlebell Swings

∎ Band Punches [Hit Bag]

4x

PARTNER UP

∎ 5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

9 Rounds (Time)

Section 1:

∎ Pistol squat R&L

∎ Kb push press red/ purple

∎ KB Rows R&L black / green

3x

Section 2:

∎ TRX Leg Curl [Slow Extension]

∎ TRX Inverted Row

∎ Roundhouse R&L

3x

Section 3:

∎ Band starfish – Yellow / Red

∎ Kettlebell Single Leg RDL R&L – Red/Black

∎ DB snatch R&L 25/35lbs

3x

-Every movement is 9 reps. One sided movements are done as 9 each side.

-Each Section has 3 Rounds. On the 3rd Round, you will complete 3 burpees after you finish each movement in the Section.

Videos

Pistol squat video https://youtu.be/H0QMP81ai48

Kb push press red/ purple https://youtu.be/R4NvCxyyuss

KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc

TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE

KB SRDL video https://www.youtube.com/watch?v=mohHxPIfUIc

DB snatch video https://www.youtube.com/watch?v=X_-Q77POxMM

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