CAA

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Choice of Cardio After Each Section

Run 300, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, 12 Box Jumps, Coaches Agility

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-12 Concentration Curls [Each Arm]

-12 Close Grip push-ups [Slow Ascent]

3x

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-12 Trx Tricep Ext

– Reverse Bear Crawl DB Drag [1 Turf]

3x

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-15 BB OH Pulsing BB Press into 5 Push Press

-10 BB Curl [Slow Descent]

3x

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-12 DB/KB OH Tricep Ext [Slow]

-15 Bench Leg Lift

3x

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-20 Band Upright Row

-15 Db Lateral Raise [Slow Descent]

3x

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Finisher:

Choice of:

Run the Rack Bicep Curls

50/70 Pushups

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