Make your body a weapon
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4
Interval https://youtu.be/_wNJcuw63zw
Think of KB row R as a station and kb row L as a station.
30W-20R
A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A
B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc
L
C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q
L
D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A
3x
30-20
A. TRX wakeboard https://www.youtube.com/watch?v=pPDPmSuDRbg
B. KB swing
C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk
D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM
3x
amrap
15 side plank row https://www.youtube.com/watch?v=7D1ccSIOIJM
30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo
30 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg
2 lat shuffle to 10 tricp ext 3x https://www.youtube.com/watch?v=0wX31m10NwQ
10 windshield wipers https://www.youtube.com/watch?v=u0dXRC0nCuo
after amrap do 100 superman calf raises https://www.youtube.com/watch?v=teydESwqebU
