Bring your own guts

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

Pre-Workout

PVC calf 20x

20 x ankle rotations

band hamstring stretches

Bootcamp

A. bench press 10 reps

12/15 push-ups on handles

Kb row 10 R-L

16 primal row https://www.youtube.com/watch?v=iGL-yliwZEY

4x

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 bosu calf raises beast mode weighted

4x

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

50 bicycle

band sprint https://www.youtube.com/watch?v=5_I3lIKo1Bo

4x

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

NYR

complete jackie in under 10 min