Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

Stational Setup

foam roll glute and quads

Interval https://youtu.be/_wNJcuw63zw

60W/20R

decline bench Situps (heavy and drop ) – move to crunches if needed [may need help getting up]

side kicks R- L https://youtu.be/0BNQ544SqU0

band squat press – figure 8 run https://youtu.be/Tffdb1JIu0w

Alt Db Curls

Row

3x

6 min squat routine

do 10 squats and EMOM add 1 squat

complete 15 squats before the 6th min expires

if not going over 85 lbs front squat with KB/DB

Reps

24 core stick curls

24 band lat jacks

5 pyramid roundhouse kick R/L

sled run

10 AR press 2 sec pause – 10 band twist R

L

3x

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

LIFT

5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible)

deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y

4x

500 challenge (Time)

50 prisoner squats

50 pushups

25 slider leg curl

50 trx knee tuck (ab motion)

25 jumping pullups

50 Situps med ball in between knees

25 slider leg curl

25 med ball slam

25 close grip pushups (chest to block)

25 trx wide grip Row

50 squats

25 jumping chin ups

50 landmine twist

25 box jumps

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

LIFT

8-10 Landmine row R/L

8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk

3x

5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk

6-8 SA landmine press (deceleration ) https://youtu.be/TeHLgF6WyJU

15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE

3x

Go Faster pace with this sequence

15-20 band/db pull apart https://youtu.be/uMUB2xrstyA

12-15 band upright row https://youtu.be/bi1gyj2pPXs

20 plank style – scissor runners 10 sec hold 10 scissors 5 sec hold

2x

10 -12 barbell rollout https://youtu.be/_ZxfrZoM6rs

Liberty walk R https://www.youtube.com/watch?v=GWpOUyoZBng

L

2x

(run the 800 hard as possible, but be happy, grateful that you have legs to run )

800m Run (Time)

Max Effort 800m Run

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Reps

10-12 activation lying flys

3-6 floor press (pause)

15-20 facepull

20 Landmine twist (deceleration)

3x

10 Bench leg lift -10 knee tuck

10-12 Landmine kneeling press

12-15 Dips

8 DB over head ext (3×3 cadence)

3x

LIFT

40/20

banded explosive push-ups

trx face pull to curl combo

kb swing

5 pyramid bag roundhouse

Reps

Split

100 tricep pushdowns

100 calf raises