Pull 2.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bent Over DB/KB Row (6 𝙭 10)

◭ 2s Pause at Top

◭ Re-brace the core as needed.

◭ Increase weight each set if possible.

◭ The goal is power through the upper back.
◭ Record your heaviest “Clean” Set

▬▬▬▬▬▬▬▬▬▬▬▬

Fish Out of Water (Time)

∎ 12 Platform RDL [KB,DB, or Rx BB]

∎ Heavy Sled Row [One way]

∎ 16 Pushup Jack

∎ 8 Fixed Point Jump Touch [Each Arm]

3x

▬▬▬▬▬▬▬▬

∎ Cone Sprint [Down & Back]

∎ 5 Single Arm Slamball [Each Arm]

∎ 30 Shoulder Taps [Total]

6x

▬▬▬▬▬▬▬▬

◭ Split

∎ 60 Dumbbell Pullovers

∎ 60 Dumbbell Tricep Kickbacks

❆ Cooldown/Stretch ❆