300 workout

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training

Amrap https://youtu.be/dBmgRAivtTQ

15 min Amrap

8-12 barbell Bench Row https://youtu.be/4cJM_TSldPE

6 roman press https://youtu.be/3grQfXZh5sU the

then 6 regular shoulder press

12 Trx single leg curl https://youtu.be/4-C-zX-5pgs (do these inside the rack and next move as well)

Banana hold 10 sec – 5 leg lift 3x each set (back issues

3x

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head