Synopsis

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

Interval https://youtu.be/_wNJcuw63zw

Round 1 60W-20R

Round 2 50W-20R

Round 3 40w-20R

Bosu SS raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM 5/10lbs

ALT dumbell snatch https://www.youtube.com/watch?v=X_-Q77POxMM 20/35

kb row on bench R-L

trx jumping lunge /trx jump squat

band step R/L https://www.youtube.com/watch?v=qqaYQ3SKzPk (mid level attachment)

3x

Reps

30 BLT https://youtu.be/nFlyrF7xS-4

30 jack press

30 alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

10 sit up get up https://www.youtube.com/watch?v=z5V-IHjnmQg

15 trx tricep ext

3x

Finisher

50 low back ext

100 crunches

Armageddon / Cellulite

Dips to failure

triple reps to secs and do isometric hammer hold so 10 dips= 30 sec hammer

hold

3x

sled Trex 2x https://www.youtube.com/watch?v=pe2_a8SCzqA

12 split squat lunge R/L on bench https://www.youtube.com/watch?v=qtTyvVHaUI8

12 Glute Bridge R/L

3x