Fri-YAY

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

LIFT

6-8 SA landmine press (decelerate)

12 rear delt raise (optional w band)

3x

15 band upright row https://youtu.be/bi1gyj2pPXs

12 core Stick bent over row https://youtu.be/AxF9SQny4ec

15 weighted decline bench situps

3x

10 R/L Landmine undertaker row (w 1 sec pause) https://youtu.be/YmboaqtRxHs

Bar 12 leg Lift then 12 knee tuck https://youtu.be/PnwKpalgIhs

3x

Reps

extra credit BW FWD walking lunges turf and back 4x use trx to modify if needed

Taking back whats your’s (Time)

6 Pullup

12 Landmine Squat Press https://www.youtube.com/watch?v=FCEliuc6cPU

6 OH heave and retrieve https://youtu.be/NiPDpKiEzSY

6 knee strikes R/L (hit it hard) https://youtu.be/DEWmXPVUZlE

3x