You Get Out, What you Put out !

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

LIFT

6-8 bench press

6-8 pullups

12- 15 attached band/db fly – [use heavy DB to anchor]

3x after set(s) on round 3 do decrease weight by 40% and do a burn out / on the pullup go right into an attached band row with 1 sec hold for 15-20 reps

12-16 alt seas saw bench press

Then DB bench press 4 reps

15-20 core stick lat pull down

12 R/L – SL calf raise

3x

Grind

24 alt landmine reverse lunges – https://www.youtube.com/watch?v=sNGIw4jw8ho

12-10-8 seated DB squat press (go heavy- explode up from bench every rep) –

sled push

lucky 4 trx curl – high pull 4,4 3,3 2,2 1,1

3x