Bang
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Girls Quad killer- high volume
Guys – high volume upper body
Pre-Workout
20 band ankle rotation
Interval https://youtu.be/_wNJcuw63zw
20W-10R
wall ball/ jump rope 4x
spin 1-4 seated 5-8 standing seated a little tension lots of speed
Rope switch step/ in out jump https://www.youtube.com/watch?v=VR6FIknkxSE
Row 8x
50W-10R
pushups/half burpee
frog jump/ab run
contra lateral mod or fatigue bicycle crunches https://www.youtube.com/watch?v=ksTafkmfku0
lateral touch n jump- squat jump
BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk
2x
Save me
200 yard Run- reverse Row machine 4 min
bear crawl lateral shuffle – spin bike 4 min
15 TRX Curls15 trx jump squat – Situps 4 min
Guys
Bench Press 8-12
Squats 15
4x
Pullups failures
Standing press 12-15
3x
Dead lift
farmers walk
Dips to failure 3x
Girls
TRX leg curls
Deadlifts 12-15
4x
3 Negative pullups
12-15 bent over rows
50 calf raises
3x
8 min squat routine
100 walking lunges
Back Squat (15-20 4x)
Deadlift (12-15 4x)
Bench Press (8-12 4x)
Back Squat (8 min squat routine )
