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

∎ 15 Speed Lunge [Each]

B.

∎ 15 Medball Leg Curl

∎ 30 Windmill

2x

C.

∎ 15 KB/DB RDL

∎ 12 Elevated SL Glute Raise

D.

∎ 8 SA Landmine press [Each] [3U1D]

∎ 8 Landmine Pulse Front Squat [3D1U]

2x

then 1x straight through set

Assault Bike 30/50 Cal (Time)

500m Row (Time)

Max Effort 500m Row

800m Run (Time)

Max Effort 800m Run