Round 9
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
practice SRDL – use wall or trx if needed
TRX stretch https://youtu.be/4PIJb8dHgXk
Warm Up 2 (No Measure)
Warm up 2
https://youtu.be/AAsnRtghCLY
Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks
Interval https://youtu.be/_wNJcuw63zw
Reps
partner up
5 Situps- 5 sec halfway hold
4-5
3-5
2-5
1-5
20W-10R
kb swing
band punches https://youtu.be/WC0JJ0pFzP8 (add bag as target)
4x
Reps
partner up
5 Situps- 5 sec halfway hold
4-5
3-5
2-5
1-5
9 Rounds (Time)
Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise
Sec 1
Pistol squat R-L https://youtu.be/H0QMP81ai48
Kb push press red/ purple https://youtu.be/R4NvCxyyuss
KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc
3x
on set 3 do 3 full burppes after each exercise
https://youtu.be/zqcN3oPwiOM
Sec 2
TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA
TRX Inverted Row https://www.youtube.com/watch?v=OfHGodhgSm8
roundhouse R 9- L 9
3x
on set 3 do 3 full burppes after each exercise
https://youtu.be/zqcN3oPwiOM
Sec 3
Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE
KB SRDL R/L red kbs/ black kbs
https://www.youtube.com/watch?v=mohHxPIfUIc
DB snatch R/L 25/35 min
https://www.youtube.com/watch?v=X_-Q77POxMM
3x
on set 3 do 3 full burppes after each exercise
https://youtu.be/zqcN3oPwiOM
