Bring your own guts

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

Pre-Workout

Find weight for bench press

find band and area best suited for band pull

PVC pipe IT bands

Reps

A. bench press 10 reps (slow cadence up 1/4)

8/12 pushup on handles pause/explode reps

Kb row 10 R-L

16 vertical band pull (use rack) https://www.youtube.com/watch?v=hFJM6G6zL_I

3x

B.

8 R-L trx single leg curl https://youtu.be/4-C-zX-5pgs

12 Step jump R+L=1 https://youtu.be/r90WzgoOpQE

30 calf raises

3x

C. 12 R-L band side plank row (hold 1 sec) https://www.youtube.com/watch?v=LrVtrVhrqM8

25 band tricep pushdown

Sled Run

3x

Jackie Squad (Time)

Split

1000 m row

50 squat press silver- yellow Rx+ blue-red

30 trx pullups https://www.youtube.com/watch?v=z7oXHRe2U80 Rx+30 pull-ups