Fire Breather
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
LIFT
6 Min Squat Routine – Barbell back squat- db/KB front squat –
8-12 pullups
5-8 barbell pistol squats 3up -3down cadence (use low bar)
12 TRX tricep ext – 12 tricep push downs
3x
12-10-8 R-L DB/KB Row banded row
15-20 band pull apart
3x
15 spear lat pull down
sled reverse drag
3x
* extra credit –
20W/10 R
squat row- stepback row at fatuige
band assisted pushups – go to knees at fatigue
3x
20W/10 R
trx jumping lunge
band squat press
3x
run 800 (run first 200 hard- pace 400 run last 200 hard)
* extra credit –
12 elevated sl glute bridge R/L
25 bosu crunches
2x
