Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

Stretch

Forced Pushups

3x

beast mode (more than 50 push ups add manual Resistance to hit fatigue earlier

Punsisher 2 (Time)

farmers walk 35/53

15 box jumps

3x

10 mixed grip pull ups

20 wall balls

3x

sled row

400m run

3x

30 full burpees

bear Crawl 60 yards

Finisher

7 ITY band sequence https://youtu.be/aZZ7kbBxWoc

14 rope/kb curls https://www.youtube.com/watch?v=25F8Jimue_8

14 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

14 russian twist

3x

()

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training

LIFT

20 Wall sit +wall angles

deloaded squats 12-8-6-6

https://youtu.be/_rh_CEGYs6Y

15 Bench side raise (add band for more tension)

AMRAP 16 min

500 challenge (Time)

50 prisoner squats

50 pushups

25 slider leg curl

50 trx knee tuck (ab motion)

25 jumping pullups

50 Situps med ball in between knees

25 slider leg curl

25 med ball slam

25 close grip pushups (chest to block)

25 trx wide grip Row

50 squats

25 jumping chin ups

50 landmine twist

25 box jumps

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training

LIFT

400 strength challenge – for challenging workout you sud only be ABLE to complete 15 reps on first set,

Split Reps- However desired

50 R/L BSS lunges

50 db bench press

50 chinups

50 RDL (12 rep max weight)

50 pushups

50 sissy squats ( trx-db)

50 landmine bent over Row (12 rep max weight)

50 bicep curls (12 rep max weight)

,: 500m Row (Time)

Max Effort 500m Row
,

Reps

20 air climbers then 5 kb/db pullover 3x each round

15 wall balls

lat shuffle 4x each round

4x

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online

Workout

https://app.healthyathomeforgyms.com/hah-day-62

Daily Facebook Post: 💙 How many steps a day are you getting now? 🏃‍♀‍🏃

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online

Workout

https://app.healthyathomeforgyms.com/hah-day-60

Sometimes you need to let go of the past, but the past can be a good reminder of how far you’ve come. 📷 🏅

Check out today’s post for some awesome motivation!

Today, Post a new recipe in the group we can all try

Daily Facebook Post: What can you appreciate right now? 🤔🌞