Reaper

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

LIFT

pullups to failure

20 lat pulldown 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

extra credit

10 SL glute bridge

10 plankster https://youtu.be/G1NgVYQIyIk

2x

Interval 20/10

jumping band row https://youtu.be/MFeqS54Evys

full burpee

3x

pick 1 way to die

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee

Death by pushups (AMRAP – Reps)

use pushups handle grip or DBs touch chest to cone

start w 10/15 reps add 2 pushup every min until failure

score last completed round of push-ups

Death By Sled (AMRAP – Reps)

Do sled push 1 way with Body weight (restart every 45 sec )

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round