Be Happy

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

LIFT

8-10 Landmine row R/L

8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk

3x

5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk

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

15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE

3x

Go Faster pace with this sequence

15-20 band/db pull apart https://youtu.be/uMUB2xrstyA

12-15 band upright row https://youtu.be/bi1gyj2pPXs

20 plank style – scissor runners 10 sec hold 10 scissors 5 sec hold

2x

10 -12 barbell rollout https://youtu.be/_ZxfrZoM6rs

Liberty walk R https://www.youtube.com/watch?v=GWpOUyoZBng

L

2x

(run the 800 hard as possible, but be happy, grateful that you have legs to run )

800m Run (Time)

Max Effort 800m Run