10 min amrap
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
A 10 min amRap
10 rower rollout https://youtu.be/EtPi1_dQTIg
300 m row
30 bosu mnt climbers https://youtu.be/_7E9KmDsrbQ
30 skiers 15/25 https://youtu.be/FLh-14B8QRA
10 R/L AR band press
B. 10 min amRap
90 sec spin hill
bear crawl (to rope)
20 rope inside out circles https://youtu.be/KI4yWBFt6dQ
20 rope slams https://youtu.be/c2itwhovNyU
run 100
C. 10 min amRap
lat shuffle 3x
20 kb tricep ext
20 touch n jump ( touch kb)
20 KB air climber https://youtu.be/oE3Ahmpf89o
20 kb plank touch
1 legged lat raise 10R-10L
stretch
LIFT
workout 1
12 barbell reverse lunge to 2 squat
15 band inner thigh R-L
8-12 barbell pullup
3x
10 TRX leg curl
15 RDL
3x
12 Split squat lunge (pulsating up on 3)
close grip bench slow cadence 1-3
5-5 cadence over head ext
3x
gorilla landmine https://youtu.be/M1iP5riwq_U
15 curl to lateral raise (elbows stay bent)
Workout 2
3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip
20 landmine twist
3x
RDL barbell 15-20 reps
Farmers walk
3x
Squats 12-8-6-12
Cluster Set (find a weight you can only get 8x
Do 8 sets or 3 reps 20 sec rest in between
A. Bench press
during rest do a 10 sec barbell ab hold
B. 15-20 Preacher band curls
4 sets only 30 sec of rest
