Sweat equity
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
∎ core sticks exercises ( ab engagement required)
∎ find weight for Staggered Bent over KB Row into RDL
Interval
◭ 1:30 min Each [swap at 45s at ➜]
∎ Bike [Arms] ➜ Bike[Legs]
∎ Bags Punch Kick and Knee Combos
∎ Wall Ball Shots ➜ Bomb Throw
∎ Alternating Staggered Bent over KB Row into RDL
∎ Staff Paddle [R➜L] – [Advance to Bosu]
2x
▬▬▬▬▬▬▬▬
◭ 30W-30W-15R
∎ Peg leg jump R➜L
∎ Situp Punch ➜ Scissor Mtn climber
∎ Staff Rotational Press R➜ L
∎ Gorilla Crawl ➜ Hop Scotch
∎ Lateral shuffle W Touch n’ Jump ➜ Supermans
2x
▬▬▬▬▬▬▬▬
◭ 2:00 Coached Abs & Plyo
❆ Cooldown/Stretch ❆
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