Gotta Work the Wheels
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
MR release – quads glute
Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)
◭ Focus on getting heavy on both.
◭ Go deep on the Goblet.
◭ Adjust Box height as needed.
◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.
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LIFT
◭ 3 Rounds of ONE of the following:
∎ 10 Partner Hamstring Curl
➜ Lunge [2 Turf] OR
∎ 20 DB Hamstring Curl
➜ Lunge [2 Turf] OR
∎ 30 Band Hamstring Curl
➜ Lunge [2 Turf] ▬▬▬▬▬▬▬▬▬▬▬▬
◭ Pick 1 Way to Die
Death By Sled (AMRAP – Reps)
Do sled run 1 way with Body weight (restart every min )
Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
Death by Wall Ball (AMRAP – Reps)
Start with 12 Wall Ball shots with target
add 2 reps every round Score the reps of last completed round
Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
