Through Thick and Thin
Squad Fitness Homewood – Group Training
Warm-up
hamsting w band
bird dog
chest stretch
hip back rotation
torso rotation
rocking ham
kb rdl
LIFT
erbody
6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c
3x U go you go
14 min amRap
10-12 RDL
6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU
15 core lat pull down https://youtu.be/6Gv3cq0QnZE
pass off barbell curls (2-2, 4-4, 6-6 till failure )
fun run
pass off barbell curls (pick up where you hit failure and drop down 12-12,10-10 etc )
Save Me
row 200
db lat raise
3x (if rower are full spin hill 20 db raise )
15 bench low back ext
15 band glute kick back R/L https://youtu.be/DG3wtTH-FZ8
3x
