Thunder and Lighting 3

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest

∎ Negative Pull Up

➜ Trx Row

∎ Negative Pushup

➜Thruster

∎ Nordic Ham Hold

➜ Slider Leg Curl

∎ Braced Plank

➜V-ups

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 ❆