GVT

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

Warm-up

non attched external rotation R

L

sup grip pullapart

band standing row

lunge twist R

L

trx fly stretch

trx torso twist

LIFT

fellas

10 bench press @ 60 percent 45 sec rest

10x

Ladies

10 ladies dips (feet on ground)

10 wall ball

10x

erbody

15 lat raise (last 3 do neg)

15 facepull https://youtu.be/ocsFf52Gfyk

8 db tricep ext w 3-3 cadence https://youtu.be/EvB81mp8D3k

3x

extra credit

40 plate press https://youtu.be/iGfowzhbTPA

60 attached bandpull apart

60/20

rower

partner lat med ball pass https://youtu.be/eVT7AL3pNBM (not right video)

SS lunge press https://youtu.be/StiPj2Azrho

sprinter stepup R-L https://youtu.be/GIuESrH3jjk

3x