Shred

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

Reps

partner up

slow cadence Dips 1-4 (to failure)

partner band sit-ups https://www.youtube.com/watch?v=jvap2SRG72I&t=2s

2x

Pre-Workout

20x low back ext

20x foam roll glutes

practice RDL in warm up

Interval https://youtu.be/_wNJcuw63zw

20W-10R with exception of A

(No Rest )

A. gorilla rows blue red https://youtu.be/VlrMysLfbjA

RDL

2 x

B. pulsating triceps lunge R

L

2 x

C. close grip pushup on handles

snow angles

2x

D. rope circles

slams

2X

Reps

10 trx knee tuck to pike OR 15 slider knee tuck

farmer walk

trx sled row https://youtu.be/3yayen-ymAs

14 landmine twist

run 300

2-3x

NYR

situps in 1 min – guy/girl with the most reps in (each class) gets point

back must touch ground elbow must touch knees