The Test

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

Interval https://youtu.be/_wNJcuw63zw

40-20

A. rope in out

B. winged push ups (last 10 sec widegrip pushups)

C. attached band row (last 10 sec squat row)

D. wall ball

3x

https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=rOX1ML3sZmc

Challenger

4 min to compete each station split reps however desired and go as hard as possible -if completed early jump rope until 4 min timer up / 45 sec between starting next letter

A. KB Row 40 R- 40L

60 KB Swings

B. 60 trx tricep ext

60 bench or bag hops R/L=2 https://www.youtube.com/watch?v=e2vTld6ZuAs

C. 35 kb squat press red/ purple

row 500 m

D. 50 band over head squat

sled run 3x