Round 9

/in /by

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

Pre-Workout

practice SRDL

TRX stretch https://youtu.be/4PIJb8dHgXk

Metcon (Time)

Rounds 9

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://www.youtube.com/watch?v=F5UJEHKfP30

Kb push press R-L blue/red

KB Rows R-L yellow/ green

3x – on set 3 3 full burppes after each exercise

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

lateral punch https://www.youtube.com/watch?v=CKHsGLVYlOQ

3x – set 1-2 (3 full burppe after each round ) on set 3 3 full burppes after each exercise

Sec 3

TRX Y raise

https://www.youtube.com/watch?v=98kkFeNwY58

SRDL R-L Yellow/ Red

https://www.youtube.com/watch?v=mohHxPIfUIc

DB snatch 15/ 30

https://www.youtube.com/watch?v=X_-Q77POxMM

3x – set 1-2 (3 full burppe after each round ) on set 3 3 full burppes after each exercise

Abs

partner up

5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

2x

Bootcamp

20-10

kb swing

band punches https://youtu.be/WC0JJ0pFzP8

4x

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