Holley Grant McDonald

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

Pre-Workout

practice ab snail

Warm-up

external rotation-

up and over

overhead squats

supp pullaprt

reverse lunge twist

hill to butt

calf stretch

LIFT

6-8 floor press https://youtu.be/TmIni_6Z538

20 band facepull https://youtu.be/ocsFf52Gfyk

3x

12-15 incline db bench press

20 band twist R/L

3x

R2- band circles

R3- (wood chopper low to high on one knee)

Holley (Time)

Farmers walk 100 yards 35/53

7 pistol squats R/L https://youtu.be/H0QMP81ai48

7 Pullups

Ab snail turf 2x https://youtu.be/v93_JGdCYpE or 14 SL V-ups 7 R 7 L

One legged bound turf 2x r-l

4 Trx burpee r-l https://youtu.be/pakCSUIbvAs

20 One leg inside out rope circles r-l

3x

run 400

50 pushups

50 kb swings

1x