Pick Things up and Put them down 2.2 (change up)

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

CardioFusion

Amrap 40 min

Spin 1 min up 1 min down

band over head tircep extr

30 rower band pull

3 agility R/L https://youtu.be/WUhAydZPw1A

inside out rope cirlces

invisible chair alt rope swats

trx lunge kick 10 R/L

10 TRX curls

At 20 min stop and do 2 min blitz

Finisher

20 superman

1 min plank

15 super man

45 sec plank

10 superman

30 sec plank

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