Deadlift 3.1

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadstop Deadlift (5𝙭8)

◭ Set bar down completely every rep.

◭ Re-Brace core Every rep.

◭ Increase weight AS NEEDED.

◭ Ask for Form check before going heavy.
◭ 20 Dips after each set

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Bulgarian Split Squat 4X12

◭ Style 1: Barbell and pad as ankle brace.

◭ Style 2: Have a weight in hand.
∎ 20 Four Point Knee Extensions between each set.

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Blast 2 (Time)

∎ 21 TRX Row

∎ 21 Wall Ball

∎ Run 800

∎ 15 TRX Row

∎ 15 Wall Ball

∎ Run 400

∎ 9 TRX Row

∎ 9 Wall Ball

∎ Run 200

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