Choose your W

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

Pre-Workout

20 Magellan https://www.youtube.com/watch?v=uwE2cR5oK70

foam roll glutes 20 x R/L

foam roll quads

Reps

12 decline situps ( go weighted behind head )

lunge turf med ball overhead (mod 30 trx karoke lunges)

24 gorilla rows R+l=2 https://www.youtube.com/watch?v=TDsA5_0hmuY Black/ Blue

12/15 atomic pushups https://www.youtube.com/watch?v=6hgU0Cbu7BI sliders w handles as mod

3x

16 decline leg lifts https://www.youtube.com/watch?v=-Nl_1ZB4IKk

16 renegade rows https://www.youtube.com/watch?v=drqmsP05-uE

6 liberty steps R-L https://www.youtube.com/watch?v=oXk1XiS1ZrU red / black

16 wall ball

3x

20 band twist R-L

20 bosu med ball slams https://www.youtube.com/watch?v=EyvuAJNvuak

Sled Run or band sprint

4x

Lucky 7 burpee to high pull (Time)

https://www.youtube.com/watch?v=eMONSXS28xo

https://www.youtube.com/watch?v=JVWX2jIkfGk&t=15s