push past it

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

LIFT

8-12 bench press

8-12 landmine row R/L

8-12 Band deloaded squats https://youtu.be/_rh_CEGYs6Y

4x (on set 4 go through faster less rest and do 12-15 each exercise )

12-15 inline bench ball busters https://youtu.be/APDcMq357Hk

20-25 lat pull down (core stick)

12 R/L reverse landmine lunges https://www.youtube.com/watch?v=sNGIw4jw8ho

3x

Push past it (Time)

21-15-9

low bar pullups/ pu;;ups https://youtu.be/1T8olTFWy8s

kb squat press purple/red https://youtu.be/IIo7W5Ml7PQ

box jump or trx jump squat

Reps

20 attached pull apart https://youtu.be/VEZpJvPrrjg

20 low back ext with slight rotation https://youtu.be/QGb0jGkGhY8

2x