Prom Queen
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Bootcamp
70’s
7 min amrap
20 kb swings
10 med ball slam
15 jack press
4 bear crawls FWD/BWD horizontal turf
Black Betty challenge (as many kb row as possible) R-L=1
80’s
8 min amrap
15 band twist
20 bosu curl
15 wall ball
row 250
push it (run in place – 2 push ups everytime hear push it)
90’s
9 min amrap
30 alt leg curl sliders
20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
10 kb squat high pull
thunderstruck (jumping jacks-squat on thunder)
2000’s
10 min amrap
5 trx inverted row
10 slider atomic pushup
15 goblet squat
sled run
cupid shuffle plank
Metcon (AMRAP – Reps)
black betty
