The Kettlebell Crush
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Warm Up 4 (No Measure)
Bird dog
curtsy stretch
Slider cross
Slider Hip flex-or
Sup-scapular push ups
side to side
ankle rotations
Halo
Abs of Steel (No Measure)
∎ 20s Side Plank Raises
➜ 15s Side Plank Hold [Each Side]
∎ 20s Bicycle Crunches
∎ 20s Heels to Ceiling
3x
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Minute to Win It
◭ EMOM ｘ 9:00
∎ M1 – 20 KB Swings
➜ 40 Mountain Climbers
∎ M2 – 10 SA DB Push Press [R&L]
∎ M3 – 8 SA Loaded Squat [R&L]
▬▬▬Rest 1:00▬▬▬▬▬
◭ EMOM ｘ 9:00
∎ M1 – 15 DB Goblet Squat
➜ 15 Jumping Jack
∎ M2 – 10/15 Pushups
➜ 10 V-ups
∎ M3 – 10 KB Row [R&L]
➜ 8 KB Deadlift
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AMRAP
∎ 30 Plank Flutters [Under Band]
∎ 10 Knee Tucks [Under Band]
∎ Weighted Lunges Turf [One Way]
∎ Medball Hop Scotch Turf [One Way]
∎ 12 Sword Slice [Each Side]
∎ 12 Band Twist [Each Side]
∎ 12 TRX Tricep Extension
∎ 24 Band Tricep Kickback [Each Side]
❆❆ Cooldown Stretch ❆❆
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