MAn up

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

Pre-Workout

row or spin

foam roll upper back

find weight for landmine row and landmine power push

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

Bird dog

curtsy stretch

Slider cross

Slider Hip flex-or

Sup-scapular push ups

side to side

ankle rotations

LIFT

10-12 Landmine undertaker Row https://youtu.be/YmboaqtRxHs

6-8 RDL

15-20 Dips

3x

I GO – You GO

12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s

12 landmine power push https://youtu.be/FCEliuc6cPU minimum 25/45

band Sprint or sled

3x

resting partner does plank (tell your partner when your on 10th landmine press

Reps

20 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

12 TRX tricep ext

15 landmine RDL 45/75

12 retraction press https://youtu.be/ZdMTY6V9p10

3x