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 ❄

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pause Deadlift 1.0 (8 Reps 𝙭 6 Sets)

◭ 4 Floor to Knee [3s Pause]

➜ 4 Full Deadlifts

◭ Increase Weight as needed.

◭ Focus on Core, Hamstring,

and Quad Tightness.

◭ Weight is NOT being recorded, Focus on the burn.

◭ 15 Band Face Pulls between sets.
◭ BRACE YOUR CORE!

◭ Reset your core brace as needed to maintain max tightness.

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Reps

◭ For Completion:

∎ 15 Floor DB Ball buster

∎ 16 Drag Curls

∎ 16 Single Leg Calf Raise

3x

∎ Sled Tricep Kick Back [1/4 Turf]

∎ Gorilla Curl

➜ Dead Lift [5:5] [x2]

∎ Run 300

3x

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◭ Split

∎ 50 Inside Out Rope Circles

∎ 40 Over Head Tricep Extensions

∎ Bound or Frog Jump [1 Turf] [x2]

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◭ Split

∎ 40 Med Ball Slams

∎ 80 Shoulder Taps

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ 40W/20R

∎ Burpee to Rope Slam [1:7]

∎Bear Crawl Into High Knees Backward [Turf Width]

∎ Switch Step Band Row

∎ Jump Squat move to BW Squats at fatigue {Banded }

2x

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◭ 30W/20R

∎ Reverse Lunge alt Rope Wave

∎ TRX Tricep Extension

∎ Jumping Band Row

∎ Lateral shuffle [Banded]

3x

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Reps

∎ Buy in: Lunge turf down and back [3x]

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∎ 25 Side Plank Raise [Each Side]

∎ 20 windmill slams [Big Ball]

∎ 8 Barbell Rollout [3s Pause]

∎ Run 300

3x

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