Floor Press 2.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Floor Press / Dumbbell Floor Fly Superset ([20 FP/20 Fly] – [15/15] – [10/15] – [5/15])

◭ Increasing Floor Press weight as reps decrease.

◭ Fly weight should stay the same but get harder as sets progress. Go SLOW

◭ If partnered, start on different movements and swap out.

Reps

∎ 18 Weighted Toe Reaches

3x

∎ 6-8 Dip Bar Inverted Row [2s Pause at Top]

∎ 10 Pushups [3-3-3]

3x

∎ 8 -12 RDL

3x

Ladder

∎ TRX Sled Row [one way]

∎ 5 Burpee to Deadlift [BB or KB’s]

∎ Run 200m

3x [drop a burpee each round]

Reps

∎ 12 Dumbbell Tricep Extension [3-0-3]

∎ 3 negative pull-ups – 7 Regular Pullups

∎ 12 Dumbbell Lateral Raise

3x

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LIFT