Challenger + go
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
inner thigh foam roll https://youtu.be/kXw_gBFiNqs
calves and chins stick https://youtu.be/-mi8LNhYnU0
Warm-up
Challenger
4 min time cap to complete each station / split reps however desired
A. Row 500/ 650 https://youtu.be/4oIP4yGiEJ0
20 box jumps 20/30
B. 50 jumping lunges R+L=1
50 wing push ups https://youtu.be/62x-4qKAq5o
C. 20 Burpee w pushups https://youtu.be/POgN7RxNZtk
50 overhead Squats
D. 40 pullups or barbell pullups https://youtu.be/1T8olTFWy8s
60 KB RDL https://youtu.be/Uf83qkg3zeg 2 red/ 2 purple
E. 40 wall ball
10 med ball get ups – beat mode ground- Mod use bench as seen in https://www.youtube.com/watch?v=z5V-IHjnmQg
Run 100m 3x
Go 4 IT (Time)
40 battle jacks (rope handles gotta touch)
40 kb swings black/ green
Run 400m
2x
