Fire Breather
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
LIFT
6 Min Squat Routine – EMOM 6 rounds
10 squats -11-12-13-14-15
Barbell back squat w + 85 lbs
under 85 use db/KB front squat
MOD for mobility – landmine front squat –
8-12 pullups
5-8 barbell pistol squats 3up -3down cadence (use low bar)
12 TRX tricep ext – 12 tricep push down w core stick
3x
A.
8-12 landmine meadow row R/L https://youtu.be/apE1m88BiXU
15-20 db reverse fly
2x
B.
15 core stick lat pull down
sled reverse drag https://youtu.be/rZHbZn18Efo
3x
* extra credit (if finish early)
20W/10 R
band squat row
band assisted pushups – go to knees at fatigue
3x
20W/10 R
trx jumping lunge
standing band press (go to squat n press at fatigue to keep up intensity )
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
