Nemo

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

Pre-Workout

Stational Setup

foam roll glute and quads

Interval https://youtu.be/_wNJcuw63zw

60W/20R

decline bench Situps (heavy and drop ) – move to crunches if needed [may need help getting up]

side kicks R- L https://youtu.be/0BNQ544SqU0

band squat press – figure 8 run https://youtu.be/Tffdb1JIu0w

Alt Db Curls

Row

3x

6 min squat routine

do 10 squats and EMOM add 1 squat

complete 15 squats before the 6th min expires

if not going over 85 lbs front squat with KB/DB

Reps

24 core stick curls

24 band lat jacks

5 pyramid roundhouse kick R/L

sled run

10 AR press 2 sec pause – 10 band twist R

L

3x