Sow

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

Warm-up

sub scapular pushup

pull apart supp grip

inner thigh to hamstring

scoops

knee hugs

Frankenstein

rotational twist

RDL warm up set

LIFT

RDL 12-8-8-12 Rep by round https://youtu.be/eF1BpS_s-QU

12-15 DB read delt raises

20 bar sissors then 10 leg lifts https://youtu.be/PnwKpalgIhs

4x

Interval https://youtu.be/_wNJcuw63zw

60/20

2 double kb row clean press R/L https://youtu.be/CCHfgo6DQ3M

trx power pull / trx curl https://youtu.be/D8S_x8D6BWU

alt rope wave w squat https://youtu.be/EwX2gSXT6xc

lateral shufflle to 3 med ball slam

3x

15-20 inner thigh slider R/L https://youtu.be/udeCPEQvBN4

attached band bicycle crunch https://youtu.be/ljYMFGuDgeQ

50 snakes (uses abs!) https://youtu.be/7W9BM0rjUVc

spin 90 sec hill

2x

Death By Sled (AMRAP – Reps)

Do sled push 1 way with Body weight (restart every 45 sec )

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Death by pushups (AMRAP – Reps)

use pushups handle grip or DBs touch chest to cone

start w 10/15 reps add 2 pushup every min until failure

score last completed round of push-ups

Stretch

bench low back

hip flexors