Overhead 1.3

Squad Fitness Gardendale – Group Training

DB Bench Press (4sX8r)

◭ MAX EFFORT!!!
◭ Bench or Bosu
◭ After Each Set, 15 Banded Knee Tucks

Landmine Kneeling SA Shoulder Press (12-8-6-MAX)

◭ Performed on one knee.

◭ No rest between sides.

◭ Switch Knees when you switch arms.

◭ Reps Down = Weight Up

◭ Last set do MAX reps at half your previous sets weight.
◭ Record weight and MAX number of reps.

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LIFT

∎ 15 DB Pull Overs [Bench or Bosu or Ball]

∎ 20 Horizontal Band Rows [1s Pause]

x3

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∎ 30 Crunches

∎ 12 Chin-ups

x3

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🥵 Run the Rack: Bicep Curls

[8 Rep Min.] [5lb Decrease]