threshold

Squad Fitness Homewood – Group Training

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Interval

◭ 20W/10R

∎ Pivot Lunge Right

∎ Pivot Lunge Left

4x

◭ Run 400 or 200 [based on speed]

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◭ 20W/10R

∎ TRX Row Kick [Alternating]

∎ See-saw Press [at failure, squat press]

4x

◭ Run 400 or 200 [based on speed]

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◭ 20W/10R

∎ Medball Slam

∎ Attached Band Sprint

4x

◭ Run 400 or 200 [based on speed]

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◭ 20W/10R

∎ V-ups

∎ Squated Single Waves [Alternating]

4x

◭ Run 400 or 200 [based on speed]

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◭ 2:00 BLITZ [Coach Callout]

∎ Burpee

∎ Mountain Climbers

∎ Frog Jumps

∎ Sprinter Arms

∎ BW Thrusters

∎ Lateral Touch n’ Jump

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◭ Finisher

∎ 30 Low Back Extensions

∎ 30 Rope Slams

∎ Sled Run [1 Turf]

∎ 30 Band Facepulls

2x

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