Decide

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

Amrap https://youtu.be/dBmgRAivtTQ

7 min amrap

250 row

40 mnt bosu

15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg

12 Trx push-up 3-3 cadence

7 min amrap

12 Kb rows r-l https://youtu.be/dBrDr59R7Rc

double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ

12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk

7 min amrap

4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY

15 band twist r-l

decide you final segment

LIFT

6 min squat routine % 60%

min 1 – 10 squat

min 2 -11 squat

min 3- 12 squat

mins 4- 13 squat

mins 5 – 14 squat

min 6- 15 squat

Curl Run (Time)

run 800

curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E

burpee sit up (Time)

30 full burpee

60 sit ups med ball between ft

Reps

12 bench side raise (add band)

R/L 2x

(turf and back) SA farmer Walk R/L 3x

8 Turkish get up stage 1 R/L 1x https://www.youtube.com/watch?v=SxMkr1DkWtk

50 bicycles