Filthy 50

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

Mobility 2- TRX complex (No Measure)

Foam roll glutes calves IT bands WINGS

TRX complex

Band stretches

Filthy 50 (Time)

50 Box jumps

50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog

50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit

50 steps Walking Lunge 10dbs/20dbs R+L=1

50 TRX knee tuck slow 1-1 cadence https://youtu.be/Mw-D5ahSQxg?t=142

50 kb Squat press 26/35 (more press does not have to be deep squat) https://youtu.be/R4NvCxyyuss

50 Back extensions https://youtu.be/GtOtjmUgWQg

50 Wall ball shots ( deep squat)

50 Burpees w push up https://youtu.be/zqcN3oPwiOM

50 R/ 50 L SL box jump https://youtu.be/Kk3SCJwKSSg

Reps

15 band situps https://www.youtube.com/watch?v=jvap2SRG72I

run 250

3x

Armageddon / Cellulite

8 barbell chin up negatives

immediately go into barbell curls 8-10

12-15 band upright row

10 transformer

3x

R-L Bulgarian Split Lunges

30 med ball squeeze

3x

reverse sled

3x

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