Fresh
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Bootcamp
Start on ABCD then immediately knock out the lower case 20/10 rest/rotate 45 sec after completion of upper and lower case letter-
A. 5 min
16 KB incline Bench (3×3 cadence)
10 gorilla rows 5 sumo squat 2x (do on 45 plate) https://youtu.be/TDsA5_0hmuY
[adjust bench]
a. 20-10
bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs
kb tricep ext https://youtu.be/EvB81mp8D3k
3x
[45 sec rest]
B. 5 min
sled Fwd Back 4x (horizontal turf)
8/12 bosu pushups bubble up – 3×3 cadence squeeze the bubble https://www.youtube.com/watch?v=BYylpuApRGY
b. 20-10
jumping band row https://www.youtube.com/watch?v=Ppa7uKn9ne0
band pull apart https://youtu.be/VEZpJvPrrjg
3x
C . 5 min
10 pullups / barbell pullups
10 hang clean squat or front squat https://youtu.be/Edew5mv3G7I
c. 20-10
bag push https://youtu.be/_bA0MtcG8gg
ALT knee strike
3x
D. 5min
10 trx leg curl
10 TRX pushup
10 Row kick (count kicks)
d. 20-10
Dumbell Snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 4x
L 3x
Reps
15- 20 low back ext
run 400 m ( on round 2 run 200 m)
8 AR press (3 sec hold resistence is key) https://www.youtube.com/watch?v=dIX9IwUg-nE
2 x
