Bandit

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

Warm-up

band row

band pullapart

up and over

reverse lunge twist

dolphins

heel to butt

back stroke

push in out w inner thigh

Pullups to Failure (AMRAP – Reps)

LIFT

6-8 SA press (deceleration) https://youtu.be/TeHLgF6WyJU

8-12 Pullups

3x

10-12 landmine bent over row

15 Band upright row (w 1sec pause) https://youtu.be/bi1gyj2pPXs

4 Roman press – shoulder press AMRAP https://youtu.be/3grQfXZh5sU

3x

Partner up

5 R/L 2 Wall twist to 1 burpee https://youtu.be/8Vz0kS9drDk

12-15 Banded resisted sit ups https://youtu.be/V3CDdoEotX8

Sled or band sprint

( Save me) 25 Lat jack 12 renegade row – spin hill https://youtu.be/drqmsP05-uE

2-3x

Decide

run 400

or

50 Alt bicep Curls

50 bicycle crunches