Change is inevitable, progress is as well

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

LIFT

6-8 bench Bench press

20 Band pull apart

12-15 Landmine bent over Row https://youtu.be/DcCurXzoge4

3x

3-5 Nordic pop-up (use box jump) https://youtu.be/SanfnrnLxyM

7 BSS lunge hold (hold at bottom 1-1 sec hold rep 2- 2 sec hold an so fourth) https://youtu.be/G8ITj6LGoWQ (use bag for low bar variation)

20 Sea Saw DB bench press

3x

Amy’s Dirty 30 (Time)

Split reps as desired

30 rolling pushup https://youtu.be/SanfnrnLxyM

30 lat burpee https://youtu.be/Xiq2Sa51L1A

Run touch turf 3x

30 Dips BW count 1- band or feet on ground 2 =1

30 Wall Ball shots

30 gorilla row R/L=1 https://youtu.be/TDsA5_0hmuY

30 tread climber R/L=1 5-10 /15-20

30 banded Step up R/L=1