The only time is NOW
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
▬▬▬▬▬▬1▬▬▬▬▬
◭ 25s Work / 15s Rest
1. Archer Pushup [R]
2. Scissor Bicycles
3. Archer Pushup [L]
4. Scissor Bicycles
5. Archer Pushup [R]
6. Single Side V-up [R]
7. Archer Pushup [L]
8. Single Side V-up [L]
9.10.11.12. Lunges [R,L,R,L]
▬▬▬▬▬2▬▬▬▬▬▬
◭ 25s Work / 15s Rest
1. TRX Low Row Raise
2. Explosive Single Leg Ground Touch [R]
3. TRX Pushup
4. Explosive Single Leg Ground Touch [L]
5. TRX Low Row Raise
6. Shoulder Taps
7. TRX Curl
8. Shoulder Taps
9. TRX Super Man Run
10. Sky Divers
11. TRX Super Man Run
12. Skydivers
▬▬▬▬▬3▬▬▬▬▬▬
◭ 2:00 BLITZ
∎ Touch n’ Jump
∎ Fast Feet Sprinter Arms
∎ Bodyweight Thruster
∎ Half Burpee
∎ Plank Hip Tap
▬▬▬▬▬▬▬▬▬▬▬▬
Reps
∎ Seated Curl ➧ Seated Jump Squat
10➧5
9➧4
8➧3
7➧2
6➧1
∎ 5 Godzilla [2 Thruster ➜ 4 Gorilla Rows ➜ 2 Shoulder Press]
∎ 50m Bear Crawl or Crab Walk
2x
❆❆ Cooldown/Stretch ❆❆
