Distractions (Bench – RDL- Shoulder)

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

LIFT

bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent

10 Trx leg curl

20 attached band pullaprt

4x

20 band upright row

8-12 seated shoulder press

15 RDL 65%

3x

extra credit 200 calf raises (fast quick)

Distractions (Time)

reps with interruption every min on the min

6 sleds- 10/15 pushups

550/600 m on rower (20 crunches on rower)

50 bench hop (10 bench crunches )

100 kb swing (3 goblet squats )

15 bomb throws to burpee  (last thing- no interruption )