Immerse

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

LIFT

Guys

floor press 2-4 reps  85%

5x

12-15 incline press

 3x

125 tricep pushdowns with core stick https://youtu.be/SWaNC_UiKkc

Ladies

10 R/L BSS lunge

2 variation hulk smash https://youtu.be/Imn4LHxansQ?t=14

12 slate raise  https://youtu.be/DD_H0LjxKeM

12 lat raise

3x

extra credit

40 superman  https://youtu.be/EcmKo7cAqd8

40 trx bicep curls

immerse (Time)

6 HCS https://youtu.be/Ui7DZxdYY2I

12 standing press https://youtu.be/F_QpAgQ2U8k

burpee run fight 3x total and 3 R/L combo each time

 https://youtu.be/V7hpwAunoi8

sled row  (1 way)  (2 way homewood)

 https://youtu.be/sqtAch-2e-E

reverse spin hill 90 sec  (heavy tension )

3x