cardio-Box
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc
MR glutes foam / peanut
CardioFusion
3 min
A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U
B. staff FWD paddle R/L (advanced on bosu) lat step
https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt
C. row -ab hold on command https://www.youtube.com/watch?v=oGeocSF8ifA
D. 30 mnt slider – 30 band punches use bag as target https://www.youtube.com/watch?v=vdtIu3RSxO0
https://www.youtube.com/watch?v=T0hjhqac71U
1x
– everyone –
cupid shuffle plank https://youtu.be/g6pkTkunq9s
2 min
Spin over head med ball / hill on command
bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)
row -ab hold on command
30 mnt slider – 30 band punches
1x
-everyone-
jump around (kris cross) (squat jumps- wall sit)
amrap 10 min
A. spin sprint 1 min
B. 12 staff rotational press R/L
C. 20 battle jacks – hop scotch 2x
D. 10 knee strickes R/L 10 round house kicks
LIFT
warm up external rotation- up and over -trx reverse lunges – band rows
6 guys 8 ladies Bench press rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2
15 kb ab pullover
3x
6 Squat Drop set 6/6/6 – after last set of 6 drop 20-40 % of weight do a set of 8 drop 20-40% of weight do set of 10
3x
dips m Activation 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
bosu KB front rack squat m Activation (GO BAREFOOT)
3x
seated db or kb press m Activation
25 calf raises
3x
split
50 drag curl
50 cross over step R/L = 1
