The Test

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

Interval https://youtu.be/_wNJcuw63zw

20sec pulsating side plank R then hold side plan 20 sec

L

plankster on command https://youtu.be/G1NgVYQIyIk

40W-20R -swap moves last 15 sec

A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc

B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o

C. attached band row -squat row

D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc

3x

25 secW-5 sec R

A, B kb air climber / kb pullover https://youtu.be/oE3Ahmpf89o

C, D band kickback R/L https://youtu.be/OV3jgMRA3V0

2-3x

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 hops

C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4

row 500 m

blitz 2 min