turn and burn CardioFusion Save me 16 AmRap A. 20 R/L band twist – bag side kicks R/L 2x B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x C. spin in reverse heavy tension (swap between stand and seated) – […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT Amrap 14 min 10 band / slider leg curl (weight overhead ) 8-12 RDL 12-15 rotating chest press (incline) https://youtu.be/mi3yCHlC3N0 Amrap 7min 15-20 lat db raise (add band for more tension 5 leg lift negative then 10 positive ( […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8 8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI 12-15 band dumbell bench combo 3x 10 squats heavy as possible the immediately do 20 jump lunges recover repeat 4x 15 band leg curls 15 RDL 3x walking […]
Do your Best Forget about the Rest LIFT Amrap 14 min 10 band / slider leg curl (weight overhead ) 8-12 RDL 12-15 rotating chest press (incline) https://youtu.be/mi3yCHlC3N0 Amrap 7min 15-20 lat db raise (add band for more tension 5 leg lift negative then 10 positive ( dragonflag advanced ) https://www.youtube.com/watch?v=kICxJien7xM 20 attached band pullapart […]
Monumental LIFT 20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8 8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI 12-15 band dumbell bench combo 3x 10 squats heavy as possible the immediately do 20 jump lunges recover repeat 4x 15 band leg curls 15 RDL 3x walking lunges 12 band glute raise on bench 2x Save me wall sit 25 sissy […]
Monumental CardioFusion 90 sec W/ 25 sec Rest rotate each station round 2 60 sec W/ 25 sec rest lateral high knees https://youtu.be/LLg4POrHQVQ spin hill Kneling band punch R-L https://youtu.be/hzUbaMOeiRU reverse grip ROW Tactical band squat https://youtu.be/ImdZyv6GJ_U 2x 2 min swap at 30 sec med ball windmill/ squat w gut check https://youtu.be/aLzViAH4uZo spin up-down-up-down shuttle […]
pull-push-int LIFT 6-8 db bench press mActivation 8-12 pullups (sled) 3x (14) 7/7 bent over row 7 pronated 7 supp 12-15 incline med ball press 3x *extra credit 15 db fly https://youtu.be/_5_8ikOXw8s 15 attached band pull apart 2-3 30W -15 R decline situps jump rope (tramp) evade punch combo’s wall ball 3x
MAn up Pre-Workout 30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk 20 face pulls foam roll upper back Interval https://youtu.be/_wNJcuw63zw 20w-10r trx jumping lunges pushups Beast mode add resisted band 4x I GO – You GO 15/20 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s 12 Kb/db Squat press https://youtu.be/IIo7W5Ml7PQ Band Sprint 5x resting partner does crunches every other round so rounds 1,3,5 […]
Holley Grant McDonald Pre-Workout practice ab snail Warm-up external rotation- up and over overhead squats supp pullaprt reverse lunge twist hill to butt calf stretch LIFT 6-8 floor press https://youtu.be/TmIni_6Z538 20 band facepull https://youtu.be/ocsFf52Gfyk 3x 12-15 incline db bench press 20 band twist R/L 3x R2- band circles R3- (wood chopper low to high on […]
boom Warm-up Warm Up Foam roll band ankle rotations dolphin greatest stretch in the world
