49 is just a number
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Reps
Lift
8-12 Dips https://youtu.be/DcxMgoLamy0
8-12 Pullups
3x
Walking Lunges ( turf and back ¾)
12 Bosu ALT leg curl https://youtu.be/g_gPx29PD54 R+L=1
3x
20 Core stick Lat pulldown https://youtu.be/6Gv3cq0QnZE
10-12 Trx tricep ext
3x
EMOM
4 DB curls – 9 squat press 4x R+L=1
4 KB gorilla row- 9 kb deadlift R+L = 1 on gorilla row 4x https://youtu.be/TDsA5_0hmuY – https://youtu.be/oV1gWv61rqs keep weight inside legs
4 burpees – 9 box jumps 4x
Finisher
Split
49 kb swings
49 SL glute bridges (49 R/ 49L)
49 trx mnt climbers R+L=1 (go slow)
Only for Bill 49 – snatches R/L
