Trick or Treat

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

Amped Up Warm Up Hips (No Measure)

sit-up toe touch

iron cross

butterfly glute raise

hip flex-or stretch

sub-scapular push ups

chest stretch

monkey squats

Pullups to Failure (AMRAP – Reps)

Interval https://youtu.be/_wNJcuw63zw

If done early SL glute bridge 12 R-L 2x or till class catches up to do 20-10s

Strength

10 Pullups (failure 1 st set)

8-12 DB bench press – 3-3 cadence

3x

a. Tabatta

full burppes

KB swings

3x

strength

B Dips failure https://youtu.be/DcxMgoLamy0

weighted walking lunges (turf and back)

3x

b. tabatta

over head squat

sit ups med ball b knee

3x

C strength

10 Kb dip n drive https://youtu.be/bAL3V0U_sa4

12 TRX leg curl

3x

c. Tabatta

trx jumping lunges

trx tricep ext

3x

800m Run (Time)

Max Effort 800m Run