Jack the Ripper

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

Pre-Workout

practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32

practice band side raise

find foot position for power row

Warm-up (No Measure)

warm up 3

https://youtu.be/8Q8vBJAd6xc

supermans

Prone shoulder

Dolphins

Stair steppers

Knee to elbow

Sub scap raise

Knee hug

Jack the Ripper (Time)

A. 20 gorilla row Red/ Green https://youtu.be/TDsA5_0hmuY

20 battle jack (ropes)

3x

B. 10 Lunge Jack R/L https://youtu.be/pQijh9zk0fY

10 Bosu SA press R/L yellow/ red https://youtu.be/ePbqckmsWv8

3x

C. 10 TRX inverted row

10/15 pushup Jack

10 plank slider Jack 3-3 cadence

3x

D.

15 band sword chop R/L https://youtu.be/TEezjQo-K84

15 attached band rows (single band use handles)

10 pop jack w KB curl https://youtu.be/erCb_sl6tUk black/ purple

3x

5 med ball slam ie pumpkin smashers https://youtu.be/FUG1Y8u-fZc

run 400 (run for your life) if raining like bat out off hell

5 med ball slam https://youtu.be/FUG1Y8u-fZc

run 200 (run for your life) if raining row like bat out of hell

Reps

DECIDE – Choose 1 section

Core

10 plank lat band raise R/L https://www.youtube.com/watch?v=1SJCAKs79PE

12 side bench raise R/L https://youtu.be/JFyJfI785jc

2x

( complete with no rest)

20 kb air climber https://youtu.be/oE3Ahmpf89o

5 kb pullover https://youtu.be/OV3jgMRA3V0

2x

Legs

45 sec wall sit

4x sled push pull Width of turf

3x

30 seated DB weighted jump squat from bench

arms

4 trx curl 4 sec cadence neg

8 trx bear hugs

12 standing trx tricep ext

3x