Punisher Amrap

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Trainer

Pre-Workout

15 leg lifts

5 KB hold

2x

Interval https://youtu.be/_wNJcuw63zw

40-20

snatch https://www.youtube.com/watch?v=X_-Q77POxMM R-L or squat press R-L

Primal band Row https://www.youtube.com/watch?v=iGL-yliwZEY&list=PLSSw_L0vYTpMIai37lEuOdmtTQZ3-a7re&index=3

lunge to pull apart https://www.youtube.com/watch?v=vpQtSYPQLlg

KB Row R-L

2x

Punisher 20 min amrap (AMRAP – Rounds and Reps)

15 Kb Squat jumps Yellow/ Blue

5 Manmakers Rx+

or burpees

15 kb swings green/yellow

5 Manmakers Rx+

or burpees

15 sumo Kb high pulls Green/Yellow

5 Manmakers for Rx +

or burpees

Sprint 100 yards (walk back)

Bootcamp

15 situps on bench

15 trx tricep ext

2x lateral hammer w hold 5 curls 2x https://youtu.be/vaAHO_lsX8g

2x

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