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