poker player (short hand)

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

Back Squat (3 and variation ie deloaded- landmine- back squat)

Bench Press (3 reps record individual weight)

Reps

Pick exercise or set choice and receive random card when completed

25 min Amrap

Buy in (no cards awarded ) hold plank for 2 min – if drop stop (time stops)

run 400

variable row 500 https://youtu.be/zCRACO-wXng

Spin Up 1 min Sprint seated 1 min

25 bench decline situps weighted

25 lat raises

10 kb pass R-L https://youtu.be/xX2UxdnJd2A

12 renegade rows https://youtu.be/drqmsP05-uE

12 Seated Alt DB curl (go heavy)

suicide (3 touches)

3x

75 band tricep pushdowns https://youtu.be/WSOQazmtFLo

75 crunches

50 trx tricep ext

50 trx mnt climber (slow)

60 Band triceps kickback https://youtu.be/gKKDgArjwFo

60 band core stick curl

Stretch