Pull 3.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Landmine Row [2 Hands] (70 AFSAP)

◭ Brace your Core!

◭ Rest when form breaks.

◭ Complete 70 Reps in as

few sets as you can.

◭ If you complete 20+ Reps on

set 1, double the weight.
◭ 20 DB Side Raise between sets.

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Reps

∎ 15 TRX Leg Curl

∎ 20s Low Pushup Iso Hold

∎ 8-12 DB Bench Press

4X

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𝐀] Lucky 7

∎ Kickouts [Right]

∎ Kickouts [Left]

𝐁] Lucky 7

∎ Sit-up with Medball Squeeze

∎ Medball Thigh Squeeze

𝐂] Lucky 7

∎ Pushup on DB

∎ DB Bicep Curl

𝐃] Lucky 7 in Reverse

∎ Half-burpee

∎ KB Highpull

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