Amrap to Interval
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
pratice row kick
flat jack
trx pushup
Bootcamp
{Bands set up for band pull and primal }
A. 5 min
16 KB incline Bench or band chest press
16 leg lift
8 weighted Sit up get up
a. 20-10
bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs
bench dips
2x
B. 5 min
sled Fwd Back 3-5x (horizontal turf)
8 bosu compression push
16 flat jack https://www.youtube.com/watch?v=0NZBlWQbT_4
b. 20-10
jumping band pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
4x
C . 5 min
8 gorilla rows 4 sumo squat 2x
10 V-ups
c. 20-10
Dumbell or KB Snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 4x
L 2x
D. 5 min
15 slider knne tuck
10 TRX pushup
10 Row kick
d.20-10
primal pushup
primal sprint
2x
GUYS
turf TRX Sled KICK BACK https://www.youtube.com/watch?v=pe2_a8SCzqA
15 LATERAL RAISES
2-3X
GALS
30 ANKLE PULL APART https://www.youtube.com/watch?v=NNgcNRul_TA
30 alt fire hydrant
30 CRUNCHES
2X -3X
