The Process

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

New Year New You (Time)

◭ Terminator : Delete last exercise each round.

∎ 10 Band Bicep Curls

∎ 9 Band Tricep Kickbacks

∎ 8 Dips [Bar or Box]

∎ 7 Variable KB Row [7 hammer/7 Supinated]

∎ 6 Single Leg Bounds [Each]

➜ 6 Forward Bounds

∎ 5 Manmakers

∎ 400m Run

∎ 3 Pullups [Hardest variation possible]

∎ 2 Bear Sled Run [2 Turf]

∎ 1:00 TRX Plank [Arms in]
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Open Gym

◭ Work on what you want to do For the remainder of 50:00 class.

◭ Feel free to do what you want.

◭ Certain exercise you want to get better at?

◭ Muscle group you want to more time into?

◭ Keep the calories burning with more cardio?

◭ Foam Roll Something?

◭ Not sure? Ask your coach, we’ll come up with something.