Reaper

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

Warm-up

trx rows slow

trx lunge twist

external rotation

band supp pullapart

mid back stretch

hip stretch

explain workout

buy in

20 tri -crunches https://youtu.be/-1NDlVXEAqM

1 min plank

LIFT

pullups to failure

20 lat pull https://youtu.be/dUl6c5ggIGI

( Do 1 Drop set every round)

6-8 bench press @ 75-80%

drop to 60-55 % then immediately do another set of 6-8

Down and back Turf

FWD lunges https://youtu.be/xlkeTAkebMc

3x

12 band glute kickback R/L

3x

{switch bands for lat }

20 Lat Pulldown – https://youtu.be/6Gv3cq0QnZE

8 batwing row 3 sec hold https://youtu.be/XwZVNd4nHao

30 calf raises (switch toe position every 10 reps)

2-3

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat