Reaper

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

∎ Pullups to failure

∎ 10 Plankster

4x

∎ 10 DB Bench Press [Drop Set]

∎ 20 Band Pullapart

3x

∎ 15 DB Rear Delt Raise

∎ 20 TRX Single Grip Row [2 Sec Pause]

3x

∎ 25 Banded Upright Row

∎ 12 Trap Bar Row + RDL

3x

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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)

start w 8/10 reps add 2 pushup every min until failure score last completed round of push-ups

Death By Sled (AMRAP – Reps)

Do sled run 1 way with Body weight (restart every min )

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots with target

add 2 reps every round Score the reps of last completed round

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