As iron sharpen iron so one man sharpens another
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Amrap 12 min
Farmer walk 5 dead lift 4x
row 300
run 400 m
2 min swap 25 sec
batman and robin 2x https://youtu.be/h_imSaxr_Gk
sea saw slider – lat shuffle 4x
2
1 min
primal sprint
row
spin up
2x
30 sec
i go you go jump squats
i go you go pushups
2x
plank / full burpee domino race
LIFT
Guys
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
ladies
8-12 Box Squat
band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk
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
