Become Better
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
myofascial release upper back and glutes
Bootcamp
7 min amrap
A. 10 karaoke lunge R/L=1 https://www.youtube.com/watch?v=pMvA2qPkz7E
10 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU
10 inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw
B. [hook up bands on sled]
15 band slider r-l [red black] https://www.youtube.com/watch?v=FAzuEebR24U
3 burpee to med ball slam { no pushups }
12 band lat raise https://www.youtube.com/watch?v=1SJCAKs79PE [yellow/red]
3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI
C. 15 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec
15 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog&t=12s
15 side raise R/L https://www.youtube.com/watch?v=EimhbyhoGLQ
D. 3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4
3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw
7×7
trx tricep ext or band
trx curl or band
renegade row
