Pick Things up and Put them down 2.2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Amrap 40 min
12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg
row 250
30 slider mnt climber
12 trx tricep ext
spin hill 1 min- seated sprint 1 min
lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g
shuttle run 5x
30 Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4
At 20 min stop and do
15 sec plank side raise -15 sec hold R-L 2x
15 sec side crunches R-L R-L 2x
Finisher
50 bicycles
20 superman
LIFT
Squats
12-8-6-6
12 plank flutter in between https://www.youtube.com/watch?v=sBtJ_7fFWgk
weighted lunges (turf and back)
8-12 dips (record reps + resistance )
15-20 seated reverse fly
3x
ladies
15 inner thigh band slider R/L https://www.youtube.com/watch?v=FAzuEebR24U
15 band wall glute kickback R/L https://youtu.be/4vLuTNAvPZQ
3x
guys
barbell slider shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
20 landmine twist
Everyone
seated weight jump squats
20/10s
5x