Perseverance

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

Pre-Workout

find weight for lateral sled

practice side bend (get comfortable)

Interval https://youtu.be/_wNJcuw63zw

30 sec Work 10 sec Rest

A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ

B. wall sit twist – bosu med ball bubble squat 2x

C. landmine press R/L 2x

D. band row – tricep push down 2x

E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time

and then…

45 sec of skaters https://www.youtube.com/watch?v=P047Bohz084

45 sec of burpee

and then …

30 sec Work 10 sec Rest

A. Side bend R/L

B. wall sit twist – bosu med ball bubble squat

C. landmine press R/L

D. ss band row – tricep push down

E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time

1x

REPS

A 12 lat raise

12 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

B 12 calf raises up FAST down in 3,2,1 cadence

C Sled Row https://www.youtube.com/watch?v=sqtAch-2e-E

12 landmine twist R+L=1 https://www.youtube.com/watch?v=ndtohBr8sgI

D 10 3-3 cadence TRX pushup

2x