Silver Bells

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

Pre-Workout

30 reps squat correction drill https://youtu.be/mJSexD5g0ZE

MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo

CardioFusion

30 sec W-5 rest -10 sec W

A. 30sec kb swings – 10 sec knee strike

3x

B. band punches -jumping row

2 yellow/ 2 reds (no handle) – 1 black or 1 purple for jumping pull

3x

C. row- rower med ball press

3x

D. spin hill-sprint

3x

E.lat step bosu – explosive platform pushups

3x

once completed AAA. BBB. CCC. DDD. EEE

then do aa . bb. cc. dd. ee

_____________

2x 3x round 1 2x round 2

Amrap

12 R/L wall ball twist

24 switch step slam

bag agility one fit cones bear crawl 4x

row 300

12 BW SRDL

videos

band punches https://youtu.be/vdtIu3RSxO0

jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M

rower med ball press https://youtu.be/MhkOL03YyEk

Videos

BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk

switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc

twist https://www.youtube.com/watch?v=uPvNMpLNGxc

band sti ups https://youtu.be/V3CDdoEotX8

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