speed demon

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Do AB 2x CD 2x then

1 round straight through for 3 total rounds

A. 15 slider knee tuck on handles (slow)

15 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q

B. 15 med ball leg curl

30 windmill https://www.youtube.com/watch?v=aLzViAH4uZo

2x

C. 15 kb RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=10s

12 elevated SL glute raise

D. SA Landmine press 8 R/L 1-3 cadence

8 landmine pulsating front squat 3-1 reps

2x

then 1 straight through set

Reps

lucky 7

trx curls/ jump squats

800m Run (Time)

Max Effort 800m Run

1000m Row (Time)

Max Effort 1000m Row