Cardio Chaos

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

CardioFusion

5 min each station –

A. row 300 – 30 band punches – row 200 – 20 pull apart

B. 30 Russian twist – gorilla crawl-10 wall ball gorilla crawl to start https://www.youtube.com/watch?v=4gefI_WAtXQ

C. spin up-downs- hill- reverse

D. 15 jack press- 30 lat step bosu- 5 bosu goblet squat

1x

20-10

20 sec double crunch

10 sec to get up and go 5 yards and back

4x

2 min

A. row -reverse row swap at 1 min

B. primal spint – med ball slam 2x swap every 30

C. spin up-downs

D. 15 jack press/ 5 goblet squat

1x

20-10

half burpee https://www.youtube.com/watch?v=SV07IkxJ_jk

( 10 sec ) bottom of pushup hold

4x

20-10

mnt climber

(10 sec) drop elbows hold plank

4x

20-10

trx row

(10 sec trx jump squat)

4x

LIFT

8-12 squats

20 calf raises

4x

-bench press

5×3

12-15Reverse grip bench

Decline sit-ups w holds

Drag curls

12-15 Front to lat raises

20-30 Shrugs

Farmer walk

3x

Ladies

15-20Decline bench leg lifts

8-12 Close grip bench

3x

8-12 Band Resisted bench Dips

15-20 Db or plate kickbacks

15 Inner thigh band

8-12 box Squats

4x

LIFT