Through Thick and Thin

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

Warm-up

hamsting w band

bird dog

chest stretch

hip back rotation

torso rotation

rocking ham

kb rdl

LIFT

erbody

6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c

3x U go you go

14 min amRap

10-12 RDL

6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU

15 core lat pull down https://youtu.be/6Gv3cq0QnZE

pass off barbell curls (2-2, 4-4, 6-6 till failure )

fun run

pass off barbell curls (pick up where you hit failure and drop down 12-12,10-10 etc )

Save Me

row 200

db lat raise

3x (if rower are full spin hill 20 db raise )

15 bench low back ext

15 band glute kick back R/L https://youtu.be/DG3wtTH-FZ8

3x

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