Ladders

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

Mobility (No Measure)

Mobility

10 sec band stretches

20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek

10 sec Hip flex-or stretch 2x

10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Ladder (Time)

10 chin ups

10 full burpees

drop 2 reps till 0

10 Box jumps

10 atomic pushups

drop 2 till 0

10 pistol squats

10 kb press press go heavy 53/26

drop 2 till 0

10 wall ball 20/12

10 leg curl

drop 2 till 0

row 500-

Run 200

Row 250 25

Run 200

Reps

20 sec situp hold- 5 situps-15 sec hold-5 situps- 10 sec hold-5 (feet under sled)

30 trx mnt climbers

30 band pull apart

2x

50 low back ext