Batman Forever

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

Pre-Workout

practice lat landmine- bat raise – find weight for situp get up

Bootcamp

5 min amrap

15 Rope Batman https://www.youtube.com/watch?v=DwGU4CUs500

30 Bat Cape https://www.youtube.com/watch?v=q-fMTzpnY1I

3 neg pull up-10/12 jumping pull up

5 MIN AMRAP

12 band resisted situps https://www.youtube.com/watch?v=jvap2SRG72I [attach to lower part of Bench Red/ Yellow

6 kb sit up get up [use decline bench] https://www.youtube.com/watch?v=z5V-IHjnmQg Go down slow explode up

5 MIN AMRAP

24 TRX karaoke lunge R/L=2 https://www.youtube.com/watch?v=pMvA2qPkz7E

12 trx jump squats

12 trx tricep

5MIN AMRAP

Sled run

25 attached band Chest Press Black/purple

10 jumping band pull

5MIN AMRAP

20 lateral landmine https://youtu.be/_RoD_6967gA

10 landmine twist

5 med ball slam

Armageddon / Cellulite

30 med ball squeezes

10 R/L lat slider lunge https://www.youtube.com/watch?v=5w5l-BcXBSc

2x-3x

10 (SLOW) R/L glute/plank sliders http://www.youtube.com/watch?v=HrRExerpoHE

2x

8 slow R/Lhercules curls https://www.youtube.com/watch?v=LwAkXvPmI_k

7 reverse press

3x

40 band y raise