28’s

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Warm-up

30 sec

band external rotation and – rip saw- up and over- https://youtu.be/RWrhsd1Nsr4

TRX SRDL R/L and T squat hold- TRX row https://www.youtube.com/watch?v=4PIJb8dHgXk

LIFT

Bench press Abbreviated Reps 7 low, 7 mid, 7 high @ 55%

Then immediately do 7 DB full range bench press

10 Trx Standing plank Extensions 2 sec pause https://youtu.be/bHzDz-mpaR0

3x

Low bar pullups abbreviated reps 7 low, 7 mid, 7 high

Then immediately do 7 bosu jumping pullups

12 Heavy Band twist after each set R/L (black/ purple band attached to upright

3x

Landmine Front Squat Abbreviated reps 7, low, 7 mid, 7 high

Then 7 full range reps

Rest 45 sec -1 min

3x

Reverse sled Drag https://studio.youtube.com/video/zG66dr9Clo8/edit

8 Landmine undertaker Row R/L https://youtu.be/nq61hgUjbdE

8 TRX Pushups (3×3 cadence )

15-20 Core stick tricep pushdown https://youtu.be/SWaNC_UiKkc

3-4x

Split

50 Low back ext

50 SL Calf raises 50 R 50 L