10 min amrap
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
10 min amRap
A reverse row 300
30 skiers 15/25
20 mnt climbers
10 rower rollout
B. 90 sec spin hill
bear crawl
20 rope inside out circles
20 rope slams
run 100
C. lat band walk 3x
lat shuffle 3x
20 kb tricep ext
shuttle run w back peddle
20 lat raise 5/15
stretch
LIFT
juggernaut week 1
upper body
Bench press
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
Pullup (note band assistance)
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
slider press
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
Split 75 (should max at 15 reps)
barbell Curl
dips
split 75
low back raises
lat raise
reverse fly
Lower body
RDL
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
Squats
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
50 leg curl slider
front loaded walking lunges turf and back 3x
50 R-L glute bridge
50 decline situps
50 bench leg rasies
