Combine #1
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Push Test till failure (AMRAP – Reps)
do as many pushups until failure ( full range of motion)
level 1- knees
level 2- toes
level 3 – red band around back
Pull Test till faulure (AMRAP – Reps)
Level 1- inverted row
Level 2- barbell pull ups elevated feet only!
Level 3- actual pullups
Boomerang Test (AMRAP – Rounds and Reps)
Add reps from R/L without touching or dropping foot
modifier if needed seconds balanced on 1 foot R/L
half way sit up hold on bench (Time)
Level 1 hands on chest
Level 2 hands behind head
Level 3 hand behind head holding 5/10 plate
Max Height Box Jump (Distance)
Max Height Box Jump
Cindy Squad (AMRAP – Rounds and Reps)
10 min
5 barbell pullup https://youtu.be/1T8olTFWy8s
10 pushups on knee
15 squats on med ball
Level 2
5 barbell pullup feet elevated
10 push up on toes
15 band overhead squats
Level 3 rank Rx plus
5 pullups
10 trx atomic pushups
15 goblet squats black/red
Reps
10 one legged burpees on R/L to salute veterans
