wall ball Relay
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
practice ski jumper
PVC pipe on calfs
CardioFusion
Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving
* starter for Relay
* 20 rope slam -20 bicep curls on bosu
Spin – up
Row pace under 230-200
figure 8 farmer walk
2x
1 min
windmill to mnt climber https://youtu.be/3b4V1skCLWY
rope snakes- rope switch step
attached band high knees- attached band multi run n touch https://youtu.be/a8BOI10fO2E
Punch Combo – 3 BW squats on command
2x
relay (wall ball is the “torch” have to pass to each station before moving )
* sled-15 wall ball (take wall ball with you on sled)
Spin up down
row
bosu lat
2x
1 min
bosu crunches -bosu mnt climbers
3 wall ball slam to burpee
BAS – 3 BW squats on command
side step kb swing https://www.youtube.com/watch?v=qUU5apgYMAk light blue-yellow
2x
Game of Choice
box ball or other https://www.youtube.com/watch?v=wukaYNPfQ6U
soccer slider https://www.youtube.com/watch?v=e64Pb4_sqAE
