Thunder and Lighting 3

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

[30W/5R/20W[arrow]/30R] x3 each

∎ Negative Pull Up

➜ TRX Row

∎ Negative Pushup

➜ Thruster

∎ DB Hamstring Iso Hold

➜ Slider Leg Curl

∎ Negative Weighted Decline Sit-ups

➜ V-ups

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Challenger

◭ 4:00 to Complete Each

∎ 40 TRX Supinated Grip Row

∎ 30 Burpees

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∎ 45/75 Pushups

∎ Sled Run [4 Turf]

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∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

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∎ 15/30 cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆