Slow to Fast

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A attached Band Rows https://www.youtube.com/watch?v=rOX1ML3sZmc

B jumping lunges

4x

20-10

C seated rope swat https://youtu.be/3X5DBSYHcM4

renegade rows w pushup https://www.youtube.com/watch?v=kRCNyU9uDYo&t=38s

10/20

4x

2 min blitz lat touch jump – burpee- frog jump- mnt climbers – sprint in place variations

Thunder and lightning

40/10 -30/30

Kb RDL 40/10 https://youtu.be/dx6oSw0-sFU

KB Swing 30/30

3x

rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

Bicycle crunches

3x

Neg push-ups

Band Y press https://youtu.be/C9ODjKG9Row

3x

2 min blitz

Armageddon / Cellulite

10 bosu single ham slider

R-L

10 R-L standing band kick back https://www.youtube.com/watch?v=4vLuTNAvPZQ

3 x

8-10 close grip bench use block

3x

100 Trex ext https://www.youtube.com/watch?v=S3LBfRaVlFI