Floor Blast
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
LIFT
6-8 Floor press https://youtu.be/rbNJqbRkbc0
10-12 Retraction press https://youtu.be/ZdMTY6V9p10
10-12 Reverse flys
3x
6-8 w1 sec pause Landmine Bent over Row https://youtu.be/DcCurXzoge4
10-12 DB pullover https://youtu.be/_oqq1XAVjy8
Dips Rest Pause 6-8 reps on 3rd last set do 6-8 rest 20 sec do 4-6 rest 20 sec do 2-4 reps
3x
Rest Pause set https://youtu.be/Iw2FDkV3zx0
extra credit
20 supermans https://youtu.be/EcmKo7cAqd8
Blast (Time)
12 Pullups
15 Kb squat press 35/18
Run 800
12 Pullups
15 Kb squat press 35/18
Run 400
12 Pullups
15 Kb squat press 35/18
Run 200
