Mindset

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

Warm-up

A.

SRDL and T squat hold https://youtu.be/4PIJb8dHgXk

B.

Band external rotation and up and overs https://youtu.be/RWrhsd1Nsr4

https://youtu.be/isDo7DkawSk

LIFT

landmine front Squats 28’s abbreviated Reps 7 low, 7 mid, 7 high – 7 full range

14 DB seated Seasaw shoulder press then, press 3-5 reps at same time

3x

10 R/L FWD BWD lunge

8-12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

2x

Challenger

challenger and EMOM

EMOM 3x

DB curl 12

run turf 2x

Challenger 3 min

row 400/450

40 rolling wall ball squats https://youtu.be/dpBlrmPcg2U

EMOM 3x

8 med ball slam

12 TRX bearhug strict

3x

Challenger 3 min

35 decline bench situps

45 upright row (1 sec pause at top) https://youtu.be/bi1gyj2pPXs