The Gun Show
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Reps
6 burpee med ball slam https://youtu.be/AqsQ3755L3k
12 SA band pushdown R/L yellow/red folded band https://youtu.be/EX7f3Qo6I84
Figure 8 run 3x each round https://youtu.be/Tffdb1JIu0w
3x
6-8 dips (5-2-1) 4 sec down – 2 sec pause – explode up (use low dip bar feet on ground/ advanced reg dip height)
30 touch down https://youtu.be/jTSTBvE_rRc
3x
20 band overhead tricep ext ( use 2nd band as handle) https://youtu.be/C-zUli0FrX0
20 strike back plank
3x
12-16 ALT seated bicep curls
12 weighted jump squats (you may need to go lighter than curling weight)
3x lat shuffle horizontal turf and back
3x
15 core stick curls (black/purple)
run 250
30 adductions med ball https://youtu.be/qRCItCZsyVc
3x
Split
60 lat raise
600 m row
