poker player
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Reps
Pick exercise or set choice and receive random card when completed
30 min Amrap
Buy in (no cards awarded ) hold plank for 2 min – if drop stop (time stops)
[cardio]
run 400
variable row 500 https://youtu.be/zCRACO-wXng
6 heave and retrieve (run back to start with ball) [create barrier] https://youtu.be/UpVG0ShoC54
Spin Up 1 min Sprint seated 1 min
[core]
24 landmine twist (deaceleration) https://youtu.be/ndtohBr8sgI
12 landmine V-ups https://youtu.be/SE-4RiVNJLo
10 kb pass R-L https://youtu.be/xX2UxdnJd2A
12 renegade rows https://youtu.be/drqmsP05-uE
100 calf raises (25 in-25 out 25 neutral)
100 crunches
split
75 band tricep pushdowns https://youtu.be/WSOQazmtFLo
75 crunches
split
50 trx tricep ext
50 trx mnt climber (slow)
[ Arms ]
12 Seated Alt DB curl (go heavy)
suicide (3 touches)
3x
split
60 Band triceps kickback https://youtu.be/gKKDgArjwFo
60 band core stick curl
Stretch
