Countdown to 2019

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

Pre-Workout

foam roll upper back

MR upper back w peanut

Warm-up

band external rotation

up and overs

curtsy stretch

hip stretch

hip flexor stretch

LIFT

3-6 bench BLOCK press

3x

8-12 kneeling landmine chest press https://www.youtube.com/watch?v=1G-_FTEkoNw

12-15 band facepull

2x

Ladies or my people that want more lower body work

12 R/L Curtsy landmine lunge

12-15 band glute kickback https://youtu.be/iKpcxlV3iE0

3x

Interval https://youtu.be/_wNJcuw63zw

20Work /10 rest

A. med ball overhead jumping lunge (use wall ball )

burpee med ball slam https://youtu.be/AqsQ3755L3k (use slam ball)

4x

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

over head band tricep ext https://youtu.be/gDSjEeyaCko

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