Post Halloween Candy Killer
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Bootcamp
20/10 8x 45 sec break
A Row 20/10 8X
B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee
C Spin seated sprint 8X
D Trx row – jump squats 4X
E AMRAP10 Slider leg curls – 15 kb swings
F Sit ups – wall ball 4X
G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap
https://www.youtube.com/watch?v=5VTVQo84oNs
H ROPE CIRCLES – SKI JUMP OVER ROPE 4X
1 MIN
plank every time coach says change channel
! Min Blitz
If you consumed any of these items this week ……
candy – 100 Russian twist
sucker – 3 sleds
snickers – 40 situps
rice crispy treat – 30/45 pushups
reses – 50 fire hydrants R/L
candy corn – 2 min Hill on spin bike
LIFT
activation pullups
walking lunges (turf and back)
3x
6 Bench press
3x last set do 6/8/10 drop set taking off 25-40%
bosu activation squats
vertical abduction w band
3x
6 mActivation Dips
20 bicep curl openers
3x
