Gotta Work the Wheels

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR release – quads glute

Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)

◭ Focus on getting heavy on both.

◭ Go deep on the Goblet.

◭ Adjust Box height as needed.

◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.

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LIFT

◭ 3 Rounds of ONE of the following:

∎ 10 Partner Hamstring Curl

➜ Lunge [2 Turf] OR

∎ 20 DB Hamstring Curl

➜ Lunge [2 Turf] OR

∎ 30 Band Hamstring Curl

➜ Lunge [2 Turf] ▬▬▬▬▬▬▬▬▬▬▬▬

◭ Pick 1 Way to Die

Death By Sled (AMRAP – Reps)

Do sled run 1 way with Body weight (restart every min )

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots with target

add 2 reps every round Score the reps of last completed round

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee