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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

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)

8 kb step up R-L

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

10 kb row R/L

10 kb swing

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

MTWI

8 med ball slam

turf and back 3x

Last 30 sec full burpee

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

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