Don’t talk about it Be about it

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

Pre-Workout

low back ext

shoulder rot sequence https://www.youtube.com/watch?v=s7C2oM6uShM

low back ext and stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Warm-up

https://youtu.be/8Q8vBJAd6xc

finish with

100 bicycle crunches

3 min amrap

4/6 archer pushup R/L https://www.youtube.com/watch?v=D2ngJnQtPc4 MOD pledge pushups

10 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q

Amrap https://youtu.be/dBmgRAivtTQ

4:30 min Amrap (notice MTWI station)

8 kb step up R-L

16 step out https://www.youtube.com/watch?v=OOZi4N-a64Y

4:30 amrap

10 kb row R/L

10 kb RDL

10/12 bosu pushup (bubble up- slow and press in)

MTWI

8 med ball slam

turf and back 3x

4x

on Last 30 sec full burpee

4:30 amrap

10/12 barbell pullups https://www.youtube.com/watch?v=wP-rKzdjVD0

15 attached band chest press

isometric barbell hold 20 sec https://www.youtube.com/watch?v=ojfI7uaKMAo

Reps

15 wall ball squat (hands behind head) https://www.youtube.com/watch?v=dpBlrmPcg2U

10 slider leg curl

5 one legged med ball slam R-L https://www.youtube.com/watch?v=BGiNaM0Dz1g

15 kneeling curls

12 Magellan tricep ext https://www.youtube.com/watch?v=akS3J9VDgBs

3x