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

Interval https://youtu.be/_wNJcuw63zw

30W-5R-30W – 15 sec rotate

12 Wall ball twist R-L https://youtu.be/uPvNMpLNGxc

Band step back Row – tricep overhead ext

Evade Strike R,L knee / Evade Lateral https://youtu.be/47XjczhP14k – https://youtu.be/lNAjYCiouxk

Bench side raise R-L https://www.youtube.com/watch?v=JFyJfI785jc

Rope waves reverse lunge- rope switch step https://youtu.be/gOkNuVjNYYQ https://youtu.be/GNxm_dVr0-k

3x

Put ropes up

Reps

14 ALT curls knees on bosu

20 Scissor slider https://youtu.be/z9a8sGT6elA

2x Sled Run ¾ of turf (save other ¼ turf for scissor sliders )

2-3x

Row or run 250

8-12 Dips / 8 reps db tricep ext (3×3 cadence)

15 Core Stick Band Curls

2- 3x

Stretch