LIFT and FGB2

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

Pre-Workout

find height for jumping pullup- use bosu and platform if needed

LIFT

Everyone AmRap 12 min

12-15 DB leg curl – elevate bench on platform put against the wall

8-12 RDL (rest 30-45 sec after)

4 standing Roman Press – then AMRAP shoulder press

3x

Guys AmRap 8 min

15-20- shrugs

Farmer Walk

12 Retraction Press https://youtu.be/ZdMTY6V9p10

3x

Ladies AmRap 8 min

15-20 band inner thigh slider https://youtu.be/FAzuEebR24U

12-15 lat raise

3x

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc