Sweat equity

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

LIFT

Lift

15 Vertical adduction r-l

Elevated toe SL glute bridge with weight and 1sec hold

4x

14 Alt DB bench press then double – 4-6

If benching more than 175 go it 3-3 cadence

8-12 RDL use platform

3x

12-15 Band + dB reverse fly

15-20 Band upright row pause at top

4x

12-15 Band step ups

Reverse glute raise on bench https://www.youtube.com/watch?v=ugvT9pfhMBY

3x

CardioFusion

2 min

Spin – stand hill seater sprint last 30 sec

Row (goal to hit 450/500 each round)

Gorilla crawl / wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ

Salt n pepper R- L https://www.youtube.com/watch?v=7QYgMjaWOfU

30-30-20 R

1 legged sled hop 30 sec R-L https://youtu.be/0MKMUqZ7FXU

Staff rotational press R-L https://youtu.be/I7V9R7YJrVw

Lat med ball slam ALT

Lat shuffle w touch n jump

2x

2 min

Spin – stand hill – last 30 sec seared sprint

Row

Gorilla crawl / wall ball

Salt n pepper

30-30-20R

Staff Paddle R/L https://youtu.be/KRm-tsgKNms

Bear sled race per group no weight https://www.youtube.com/watch?v=HRmLGyy2b5Y

Trx Standing plank – Trx low Row https://www.youtube.com/watch?v=bHzDz-mpaR0

skater – kb swing https://youtu.be/TfK4bI2ebBY

2x