Deliver
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
LIFT
24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY
10 heavy high box squats
8-12 bench press
3x
8-12 military press
20 sec front rack hold
8-12 undertaker row
3x
1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g
5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4
reverse fly with band
3x
kb chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s
10 R/L crossover steps https://www.youtube.com/watch?v=2u-8FNBy6Ik
3x
CardioFusion
20/10
primal pushup
primal sprint (mid level attachment )
3x
20/10
trx row
trxstarfish
3x
20/10
med ball half burpee
sit up me ball between knees
3x
Save me
75 jumping jacks on trampoline
spin up
3x
300 row
band punches
3x
12 fwd lunge 4 pushup run back
fake jump rope or calf raises
6x
stretch
