hinge -press– carry-explode-
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Warm-up
band ham leg ext front and side
supp pullaprt- up and over
shoulder rotations
scoops
Frankenstein walk
LIFT
5-8 Nordic https://youtu.be/7GEUeZOs04w
sled drag 1.5 X bodyweight
15 facepull https://youtu.be/ocsFf52Gfyk
3x
12- 8-8- 12 RDL https://youtu.be/eF1BpS_s-QU
4 x total adding weight in sets 2,3 of RDL
seated or braced DB shoulder press (use boxes mid back against racked barbell or back against low bar)
farmer walk (ladies do 20 Alt bosu leg curl https://youtu.be/g_gPx29PD54)
3x
12-15 slate raise (stand up taller if legs are smoked) https://youtu.be/DD_H0LjxKeM
10 seated db lat raise negatives up fast down slow
3x
exta credit
15 R side plank raise
15 L side crunch
15 L side plank raise
15 R side crunch
10 R side plank raise
10 L side crunch
10 L side plank raise
10 R side crunch
Interval https://youtu.be/_wNJcuw63zw
Dirty 30
30W-30W-30W-30W rest 30
KB swing
bag punches
Start fish https://youtu.be/Bo9QrEK1RBE
bosu mnt climbers https://youtu.be/_7E9KmDsrbQ
2x
