RED WHITE and BLUE

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

RED WHITE BLUE (Time)

Eccentric moves should be done in 1-4 cadence

(10 Starjumps, 10 Fireworks, 10 Star crunches)

https://www.youtube.com/watch?v=wiqWykMv-64

RED

Renegade Row w pushups 10

Eccentric pullups 5 (mod barbell )

Dumbell Jack press 15

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)

White

Wall ball twist on knees 12 R/L

Half burpee 15

Inverted row 10

Tricep pushdown 25

Eccentric Push-ups 10

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)

BLUE

Bird Dog w band 12 R/L https://www.youtube.com/watch?v=8pbutIJkyLE

Lunge w lat raise R/L 20 https://www.youtube.com/watch?v=D_WizcTCmIM

Undergrip row 300m

Eccentric TRX Leg Curl 10

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)