7×7

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

Warm Up (No Measure)

Foam roll

band ankle rotations https://youtu.be/_bSwAqfY_ek

dolphin

greatest stretch in the world

7×7 (Time)

Burpee w pushup

RDL landmine or barbell on platform

Kb dip in drive 26/44 https://youtu.be/bAL3V0U_sa4

Kb front squat 26/44 ( 2 kbs front rack)

Sled run

pullups

Box jumps 24/30 trc jump squats

7x

Reps

12 band glute kick back R/L

12 lat raise (1-3 cadence) down slow

2-3x

HOLD PLANK OR TRX PLANK (ADVANCED ) FOR 2 MIN