Thunder and Lighting 2

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

Mobility (No Measure)

Mobility

10 sec band stretches

20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek

10 sec Hip flex-or stretch 2x

10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Interval https://youtu.be/_wNJcuw63zw

thunder and lighting #2

30/10 20/30

trx leg curl- Jumping lunges 3x

puhups- band squat press rest 3x

weighted ab hold- bicycle crunches 3x

pull-ups negatives-trx wide grip rows 3x

whirl wind (Time)

21-15-9

Atomic knee tuck Rx+ atomic pushup

box jump 12-inches / 24

wall ball shot L 12/ M 20

pull apart 3 to 1 (three pulsating 1 full pullapart = 1)