You only live once
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
Warm-up
LIFT
8-12 Front squat https://youtu.be/2RJIStaLWQQ
20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3-5 Neg pullups https://youtu.be/2V9USNE1wdk
3x
45 sec Wall Sit w weight
10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4
10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0
3x
12-15 RDL https://youtu.be/eF1BpS_s-QU
12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk
3x
Choose one way to Die
Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
Death by pushups (AMRAP – Reps)
use pushups handle grip or DBs touch chest to cone
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups
