As iron sharpen iron so one man sharpens another
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
60 calf raises ( 20 toes in, 20 toes out, to straight)
Amrap 12 min
A. Farmer walk 3 dead lift 4x
B. row 300
C. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ
D. run 400 m ( Start Run with Weave in out bags )
2 min swap 25 sec
A. SL med ball slam R –
B. bosu med ball crunches https://youtu.be/BGiNaM0Dz1g https://youtu.be/O_X_xULHSdM 2x
C. standing plank https://youtu.be/bHzDz-mpaR0 -D. lat shuffle 2x
2x
1 min
A. partner sled run (heavy) ( horizontal on turf ) (back and fourth w partner you go i go )
B. roundhouse kick R punch R,L https://youtu.be/gCUm8adFKgs swaps sides at 30 sec
C. row
D. spin up
2x
6 R partner burpee 2 wall twist
6 L
save me
25 wall ball
plank
1x
LIFT
Workout 1
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)
6 min squat routine @ 65%
5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x
12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x
workout 2
8-12 Box Squat
15-20 band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 barbell hip thrust ( 1 sec pause)
dips 1-4 cadence
15 band tricep ext w handles
3x
reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x
split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise
