Sqwod

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

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

side v -ups 30 sec R-L

in and out 30 sec (knee straight or bent)

swivel plank 45 sec

cannonballs 25 sec

bicycles 20 sec

rest

repeat with 10 sec less on everything

Interval https://youtu.be/_wNJcuw63zw

round 1 40-20

round 2 30-20

round 3 20-10 x2

pushups

trx rows

attached band sprints

goblet squats

Interval https://youtu.be/_wNJcuw63zw

30-20

Rope swats w reverse lunge

kb renegade row R

L

Trx jump squat

Trx pull apart

3x

1-Mile Run (Time)

Max Effort 1-Mile Run