Stretch-tastic

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 30W/30W 2x each round

∎ Attached Band High Knees

➜ Banded Step Back Row

∎ Assault Bike [Max Effort]

➜ Pace

∎ Lateral Shuffle

➜ Med Ball Slam

∎ Wall Ball

➜ Switch Step Pass

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∎ 2:00 Coaches Ab section

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◭ 35W/10R/25s Round Rest

∎ KB Swing to High Row Right

∎ KB 180 Row [Alternate]

∎ Gear Shifter Plank [Alternate]

∎ Skaters

∎ KB SL Pass Around [One Side Only]

Repeat on Left

✲ 1 burpee penalty for dropping. Between Rounds.

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◭ Stretch[1:00 Each Side]

∎ Anchored Lat R-L

∎ Couch Stretch R-L

∎ Banded Throw R-L

∎ Bench Low Back [ Reach Right]

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◭ Group Leg 30s Each

∎ Ham

∎ Front

∎ Side

∎ Cross

∎ Quad