the feels

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

Pre-Workout

practice and find weight for RDL/ deadlift combo

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

LIFT

10-12 B Split squat lunges R/L https://youtu.be/G8ITj6LGoWQ

10 landmine RDL deadlift combo https://youtu.be/mWhKOp_nKo4

8-10 batwing row (2 sec pause) https://youtu.be/XwZVNd4nHao

3x

6 landmine SA press (w 3 seg neg ) followed by as many reps as possible ideal 6 ( may need to drop 20 percent at fatigue) https://youtu.be/TeHLgF6WyJU

pullups to failure followed by 20 attached band rows

2-3x

extra credit *

120 crunch w inner thigh squeeze w med ball ( stop every 30 reps and do 20 dips)

FGB 7 (AMRAP – Reps)

Roundhouse kicks (only counting kicks that make bag drop)

Pushups

TRX powerpull https://youtu.be/D8S_x8D6BWU

Wall ball https://youtu.be/51jNBQmBPfc

Barbell curls ladies 35lbs bar/add 10 lbs

rest and tally score 1 min after each round do 3x