The Gun Show
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Reps
12-15 reverse grip triceps pushdown R/L yellow/red folded band
5 burpee med ball slam https://youtu.be/AqsQ3755L3k
4x
6-8 dips (5-2-1) 5 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
15-20 band overhead tricep ext
15 sea saw movement with trx standing plank https://youtu.be/bHzDz-mpaR0 ( 2 sec pause end of each rep )
3x
12-16 ALT seated bicep curls
12 weighted jump squats
30 addictions med ball
4x
core stick curls (black/purple)
run 250
Farmer walk
3x
30 band lat abbreviated rep (only first 1/4 of movement)
10 db lat raise 3-1 cadence down 3 up in 1
Row 250
3x
