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 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 climner on platform
2x
TRX spider web https://www.youtube.com/watch?v=UIcdDNRV2YA
25 TRX jump squat
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
warm up row- external rotation up and over
Block Bench 95% for 5 reps
8-12 Barbell RDL
4x
8-12 @ 65% Tea Bag bench https://www.youtube.com/watch?v=Ypi_dUOfjgE
6 SS lunge Activation 5 sec negative 2 sec hold explode up https://www.youtube.com/watch?v=qtTyvVHaUI8
3x
12 trx tricep ext
15 rope curls
25 attached band pull apart
3x
7×7 pushup, curl, lat raise
FYI you can curl more than you you lat raise
