CAA

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Choice of Cardio After Each Section

Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility

———————-

-12 Concentration Curls [Each Arm]

-12 Close Grip push-ups [Slow Ascent]

3x

———————–

-12 Trx Tricep Ext

-24 Plank Band Row [ 4 rows swap arms]

3x

———————–

-15 BB OH Pulsing BB Press into 5 Push Press

-10 BB Curl [Slow Descent]

3x

————————

-12 DB/KB OH Tricep Ext [Slow]

-15 Bench Leg Lift

3x

————————

-20 Band Upright Row

-15 Db Lateral Raise [Slow Descent]

3x

————————-

Finisher:

Choice of Run the Rack Bicep Curls

50/70 Pushups

100 Sit-ups [ 3 Burpee every time you rest]