To the Victor goes the spoils

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

Pre-Workout

20 external rotation R-L

20 face pull

foam roll hamstrings

Who will drop first?

A farmer walk

crunches at failure

B halfway situp hold

mnt climber at failure

C weighted wall sit

jump squats at failure

D half way pushup hold

pushups at failure

Round after each exercise 1 (up to victor to decide fate)

band sprint -(together)

or

10 box jumps (person that drops first)

Round 2 (up to victor)

15/20 barbell pullups (person that drops first)

or 200 m run together

Round 3 (up to victor)

sled push (person that drops first)

40 kb swings together

hinge/ curl/ snatch load (AMRAP – Rounds and Reps)

10 min amrap

15 landmine RDL 85/155

20 band curl

5 roman clean R- L 25/52 http://www.youtube.com/watch?v=HQOPmEw43RQ