bunches of crunches
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
CardioFusion
6 min squat routine EMOM )
40 crunches
A.
6 min amrap
20 chest fly on bag
20 pull punch R/L https://youtu.be/xzSvWBTXvq0
10 round house kick R/L
40 reverse crunches
B.
6 min amrap
300 rower band on knees
lat step w band on knees 3x
40 double crunches
C.
6 min amrap
20 ropes switch step
12 inside out circle
20 battle jack
run turf n back 2x
40 side crunches 20R-L
D.
6 min amrap
2 min spin hill – seated swap every 15 secs
20 lat med ball slam
40 crunches
LIFT
8-12 pistol squat R/L
20 lat pull down
3x
3-5 Negative pullup
elevated split squat
3x
12-15 landmine row R/L
3 neg bench press 105%
10-12 pulse pushups
3x
