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

Interval

PARTNER UP

∎ 5 Situps – 5 sec halfway hold

4-5

3-5

2-5

1-5

800 m Run

9 Rounds (Time)

Section 1:
∎ Pistol Squat [Each Side]
∎ KB push press
∎ KB Rows [Each Side]
3x
∎ 9 Burpees

Section 2:
∎ TRX Leg Curl [Slow Extension]
∎ TRX Row [with 1 sec pause]
∎ Roundhouse [Each Side]
3x
∎ 9 Burpees

Section 3:
∎ Band Thruster
∎ Kettlebell Single Leg RDL [Each Side]
∎ DB snatch [Each Side]
3x
∎ 9 Burpees

Finisher
∎ 100 Bag Punches
∎ 100 Fake Jump Rope
∎ 100 Crunches
∎ 100 Jumping Jacks

-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 9 burpees before moving onto the next 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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