Remora

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

Pre-Workout

foam roll glute and quads

practice sissy squat

LIFT

Save Me

Wall Sit 45 plate

10 Sissy Squat https://youtu.be/rdrKQf0b70o

3x

3x Landmine Dead lift Abbreviated Reps (first 1/4th of movement only ) https://youtu.be/xjbuhSF85jQ

12 reps -5 sec pause

10-5 sec pause

8-5 sec pause

15 band facepull https://youtu.be/ocsFf52Gfyk

12-15 Bench Press (ladies go normal grip)

3x

10-12 plate press (pause) https://youtu.be/iGfowzhbTPA

10-12 db/band band pullapart (pause) https://youtu.be/uMUB2xrstyA

3x

Interval https://youtu.be/_wNJcuw63zw

20/10

pushups (drop to knees at fatigue)

V-ups

bosu slider ALT leg curl 2x https://youtu.be/g_gPx29PD54

frog jump 2x https://youtu.be/7dUp_5eWahA

2x –

4x total

blitz and ab section