Save Me 3
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
40 up and over https://www.youtube.com/watch?v=isDo7DkawSk
20 foam roll upper back
SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79
AMRAP 26 min
4x lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ
jab cross knee combo
2x
figure 8 run 5 x https://www.youtube.com/watch?v=Tffdb1JIu0w
Plank hip taps https://youtu.be/K2JEEpXpXbA
2x
Row
15 lunge blaster R/L https://www.youtube.com/watch?v=uGxlGhKGlIc + 30 bosu mnt climber on bosu platform
2x
TRX standing plank https://youtu.be/bHzDz-mpaR0
12 TRX lat lunge jump squat https://www.youtube.com/watch?v=qjUKXzpfN5c
2x
Spin Hill
15 Band leg curls https://www.youtube.com/watch?v=lawJxo3GA44 + 20 skaters
2x
40/20
A. rower rollout https://www.youtube.com/watch?v=EtPi1_dQTIg
Row
B. place bags on wall )
jab cross squat
skaters
C. agility ladder in out hops, sprint to restart 4x
D. Spin Hill
Spin seated
2x
LIFT
12 R/L Landmine SS lunge
pullups 8-12
4x
8 landmine 3-1 squat
DB row 8-12
3x
sled drag (band around waist)
15-20 staff lat pulldown
4x
21s bicep curl
8-12 SL glute raise
3x
