Battle Tested
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
use the stick on calfs and chins 1 min min each
find jumping pullup height activate back muscles (tramp/bosu)
Interval https://youtu.be/_wNJcuw63zw
20W/10R
A.pushup
db hang clean 20/30
4x
rest 45 sec
20/10
B.bosu platform mnt climber
slider leg curl
4x
rest 45 sec
20/10
C.band chest press red/black
band jumping pull yellow/ red https://www.youtube.com/watch?v=Ppa7uKn9ne0
4x
rest 45 sec
20/10
D.jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog also use trampolines
kb elevated squat 44/62 https://www.youtube.com/watch?v=V9UTaLlTjpY
4x
rest 45 sec
50W /10 R
A. kb swing side step https://www.youtube.com/watch?v=qUU5apgYMAk go 1 color lighter than normal
B. band punches 2 band 1 in each hand
C. lat shuffle width of turf
D. kb row R/L
2x 1 min break in between rounds
Erbody
20 W/10 W
kb air climbers / kb pullover
3x
20W /10R
kb Turkish get up stage 1 R https://www.youtube.com/watch?v=SxMkr1DkWtk
L
R
L
