Have a Blast

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

Warm-up

kb or db halo , back stroke, band rows , sub scap push-up, dolphins , greatest , calf raise

LIFT

6-8 Bench press

8-12 RDL

3x last set do a rest pause set do 6-8 rest 15 sec do 4-6 rest 15 sec do 2-4 reps

on RDL 10-12 rest 15 8-10 rest 15 6-8

Rest pause Set https://studio.youtube.com/video/Iw2FDkV3zx0/edit

Bosu ALT leg curl 20 reps https://youtu.be/g_gPx29PD54

rest 20 sec then do 14 reps

8-12 Landmine kneeling press https://youtu.be/ws9-Vgzc-k8

12-15 Db pull over https://youtu.be/_oqq1XAVjy8

20 core stick lat pull down https://studio.youtube.com/video/6Gv3cq0QnZE/edit

3x

TRX leg curl 12 reps

rest 20 sec do 8 reps

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200