Light em up

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

IT bands stick

Inner thigh foam roller

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

∎ side v -ups 30 sec R-L

∎ in and out 30 sec (knee straight or bent)

∎ swivel plank 45 sec

∎ cannonballs 25 sec

∎ bicycles 20 sec

rest

repeat with 10 sec less on everything

LIFT

◭ AMRAP [8 min]

∎ 8-12 Floor Press

▬ Pause on each rep each set.

∎ 10-12 Single Arm DB/KB Supinated Grip Row [R&L]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ AMRAP [1 min]

Pushups

Reps

∎ 12 Speed Lunge [R&L]

∎ 12 DB Hang Squat

▬ OR DB Front squats 15/30

∎ 12 TRX Tricep Extension

∎ 5 Negative Barbell Pullups

▬ OR 5 Negative Pullups

∎ Sled Row [1 Turf]

∎ Run 300

∎ 15 Bench Sit ups

4x

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