Pull, Press, Arm

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Trap Bar/ BB Pendlay Row (3×12)

◭ Brace Core EVERY rep. Set Weight Down each rep.

◭ Use platforms as needed to get healthy back position.
◭ After 20 BB/ Banded Rear Delt Kick Back

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Reps

∎ 12 L Sit DB Press

∎ 6 Oblique Sit-ups [Each Side]

3x

∎ 12 TRX Tricep Ext [Slow]

∎ 15 BB Curls [ Slow Descent]

3x

Finisher

∎ 15/22 Cal on Bike All Out 1x only

∎ 5/4/3 DB Snatch to Liberty Walk [1 Turf]

◭ Do 5 Snatches on 1 Side then Walk

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