threshold

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20W/10R

∎ Reverse Lunge w Med Ball Twist R

∎ L

4x

◭ Run 400 or 200 [based on speed]

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◭ 20W/10R

∎ TRX Row Kick [Alternating]

∎ SL See-saw Press

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ Rower 4x

∎ Attached Band Sprint 4x

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ V-ups

∎ Squating with Single Waves [Alternating]

4x

◭ Run 400 or 200 [based on speed]

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◭ 2:00 BLITZ [Coach Callout]

∎ High Knees

∎ Lateral Touch n’ Jump

∎ Burpee

∎ Mountain Climbers

∎ Sprinter Situps

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◭ Finisher

∎ 30 Low Back Extensions/Superman

∎ 30 Rope Slams

∎ 30 Band Facepulls

2x

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