Countdown

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

Pre-Workout

spin or row

foam roll upper back

Interval https://youtu.be/_wNJcuw63zw

20/10

med ball overhead jumping lunge (use wall ball )

med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw (use slam ball)

4x

rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c

band tricep ext

4x

trx lat jump squat

trx wide grip row

4x

Countdown (Time)

100 fake jump rope

90 crunches

80 slider mnt climber R-L =1

70 attached band press

60 wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=62x-4qKAq5o

50 jumping pullup

40 V-ups

30 kb squat press green/red

20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks

10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU

Reps

50 fire hydrants R/L