Hold On

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

Warm-up

hip stretch

dolphin with back stretch

greatest

reverse lunge w twist

shoulder rotation

driver

band rows

LIFT

½ Pullup hold (15 sec or 5 sec into the shakes)

6-10 RDL

½ pushup hold (15 sec or 5 sec into the shakes)

6-10 Bench press

Weighted Wall sit 45 sec

20 rabbit hops https://www.youtube.com/watch?v=sy2PWoMvJiI OR

TRX jump squat as MOD for knee instability

3x

1 burn out set

bench 15+

and

RDL 15+ reps

split as fast as possible

60 lat raise

60 lat pulldown

Grind

20 seated ALT DB bicep curl

12-15 barbell front squat https://youtu.be/2RJIStaLWQQ or KB front Squat

Sled Run

Run 250

3x