Deadlift 3.0
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Deadstop Deadlift (5𝙭7)
◭ Set bar down Every rep.
◭ Re-Brace core Every rep.
◭ Increase weight AS NEEDED.
◭ Ask for Form check before going heavy.
◭ 20 Band Hammer Curls between each set.
▬▬▬▬▬▬▬▬▬▬▬▬
Reps
∎ 7 Partner Nordic Pop-up [TRX]
4x
∎ 12 Bench Barbell Row
▬ OR Bent Over Row
4x
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 20 Band Adduction [R&L]
∎ 16 Band Adduction [R&L]
∎ 12 Band Adduction [R&L]
∎ 50 Medball Squeezes
1x
▬▬▬▬▬▬▬▬▬▬▬▬
Blast 2 (Time)
∎ 21 Jumping Pullup
∎ 21 Wall Ball
∎ Run 800
∎ 15 Jumping Pullup
∎ 15 Wall Ball
∎ Run 400
∎ 9 Jumping Pullup
∎ 9 Wall Ball
∎ Run 200
▬▬▬▬▬▬▬▬▬▬▬▬
()
()
