lean out

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

Interval https://youtu.be/_wNJcuw63zw

40W/20R

Burpee to rope slam 1/7

Bound high knees backward [width turf]

band Y press [at fatigue use legs] https://www.youtube.com/watch?v=C9ODjKG9Row

kb row R/L [go heavy ]

3x

30W/20R

Reverse lunge alt rope wave https://www.youtube.com/watch?v=-tph2iKUr3s

TRX Tricep ext

attached band row (SS) https://www.youtube.com/watch?v=rOX1ML3sZmc

KB jump squat https://www.youtube.com/watch?v=OHq8_ykwgwA

3x

[add PVC pipes for curls]

Reps

30 Russian twist small med ball

12 windmill slams big med ball https://www.youtube.com/watch?v=aLzViAH4uZo

25 attached band curls

20 kb tricep ext

8 rower roll-out 3 sec hold https://www.youtube.com/watch?v=EtPi1_dQTIg&t=3s

band sprint or sled run

Run 200

3x