Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Landmine Row [2 Hands] (70 AFSAP)

◭ Brace your Core!

◭ Rest when form breaks.

◭ Complete 70 Reps in as

few sets as you can.

◭ If you complete 20+ Reps on

set 1, double the weight.
◭ 20 DB Side Raise between sets.

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Reps

∎ 15 TRX Leg Curl

∎ 20s Low Pushup Iso Hold

∎ 8-12 DB Bench Press

4X

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𝐀] Lucky 7

∎ Kickouts [Right]

∎ Kickouts [Left]

𝐃] Lucky 7 in Reverse

∎ Half-burpee

∎ KB Highpull

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Minute to Win It

EMOM

∎ 10 V-ups

∎ 20 Plank Pull [2 reps per side the Switch]

4x

End of Time Challenge (Time)

∎ 150 Air Squats

∎ 75 pushups

∎ 40 burpee

◭ Add that time up!

◭ Write that down on a board.

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∎ Plank to Failure

then, subtract your plank time

to get your score!

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bent Over DB/KB Row (6 𝙭 10)

◭ 2s Pause at Top

◭ Re-brace the core as needed.

◭ Increase weight each set if possible.

◭ The goal is power through the upper back.
◭ Record your heaviest “Clean” Set

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Fish Out of Water (Time)

∎ 12 Platform RDL [KB,DB, or Rx BB]

∎ Heavy Sled Row [One way]

∎ 16 Pushup Jack

∎ 8 Fixed Point Jump Touch [Each Arm]

3x

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∎ Cone Sprint [Down & Back]

∎ 5 Single Arm Slamball [Each Arm]

∎ 30 Shoulder Taps [Total]

6x

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◭ Split

∎ 60 Dumbbell Pullovers

∎ 60 Dumbbell Tricep Kickbacks

❆ Cooldown/Stretch ❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

find target that you can barelt touch fuly extened after a jump

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

Bird dog

curtsy stretch

Slider cross

Slider Hip flex-or

Sup-scapular push ups

side to side

ankle rotations

Interval

◭ 30W-20R

∎ A. Band Jumping Row 3x

∎ B. TRX Pushup 3x [Advance to Atomic Pushup]

∎ C. DB/KB Front Squat 3x

∎ D. Touch n’ Jump 3x

Reps

∎ 12 Band Step Up

∎ 12 Band Glute Raise

∎ Sled Pull [Backwards] [One Turf]

∎ 14 DB Alt. Press

➜ 7 Double Press

∎ 12 TRX I’s

3x

∎10 AR Press [3s Hold]

∎ 15- 20 Back Extension

∎ 20 Slow Banded Mountain Climbers

3x

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 7 (AMRAP – Reps)

◭ 1 Min Rest after each round

∎ Roundhouse Kicks

∎ Pushups

∎ TRX Powerpull

∎ Wall Ball

∎ Curls [Hardest Mode Possible]

3x
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LIFT

∎ 15 Bulgarian Split Squat [Each Leg]

∎ 8 Pulsating Landmine Squat [3 Pulse ➜ 1 Full]

∎ 10 Batwing Row [2s Pause]

3x

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∎ 6 Landmine SA Press [3-0-3]

➜ Fast reps till Failure

∎ 10-12 pullups

➜ 20 Attached Band Row

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⭐ Extra Credit

∎ 50 Crunch Twist

∎ 50 Deadbugs [Total]

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❄ Cooldown & Stretch ❄