Silver Bells
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
30s Work/ 5s rest / 10 Sec ALL OUT
∎ 30s KB Swing
➜ 10s Knee Strike
3x
∎ Band Punches
➜ Band Jumping Row
2 yellow/ 2 reds [no handle]
3x
∎ Windmill Slams
➜ Switch Step
3x
∎ Heel Taps
➜ Shuttle Sprint [1/2 Turf]
3x
∎ Lateral Stepup
➜ Burpee
3x
once completed do each station again 2X
➖➖➖➖➖➖➖➖
◭ AMRAP [Remainder]
∎ 12 R/L wall ball twist
∎ 8 TRX SRDL [Each Side]
∎ TRX Tricep Ext
∎ Bag agility x2
∎ Bear crawl [1 Turf]
∎ Run 200
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