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

Pre-Workout

20 Magellan https://www.youtube.com/watch?v=uwE2cR5oK70

foam roll glutes 20 x R/L

foam roll quads

Reps

12 decline situps ( go weighted behind head )

lunge turf med ball overhead (mod 30 trx karoke lunges)

24 gorilla rows R+l=2 https://www.youtube.com/watch?v=TDsA5_0hmuY Black/ Blue

12/15 atomic pushups https://www.youtube.com/watch?v=6hgU0Cbu7BI sliders w handles as mod

3x

20 band twist R-L

20 bosu med ball slams https://www.youtube.com/watch?v=EyvuAJNvuak

Sled Run or band sprint

4x

Lucky 7 burpee to high pull (Time)

https://www.youtube.com/watch?v=eMONSXS28xo

https://www.youtube.com/watch?v=JVWX2jIkfGk&t=15s

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

Pre-Workout

MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM

MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8

30 external rotation R/L 2-2 cadence

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Reps

band sprints or Team Sled Run 5x

KB core (No Measure)

20 band side raise R

L

20 renegade row R+L =2 ( no pushup)

https://www.youtube.com/watch?v=drqmsP05-uE

20 bosu med ball crunch 2-2 cadence https://www.youtube.com/watch?v=JN28BvDP0yA

3x

()

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

Pre-Workout

find weight for landmine RDL

MR glute roller

MR feet peanut https://www.youtube.com/watch?v=KWg8mNeslDo

Bootcamp

MTWI – https://youtu.be/SrT7p2U1cw4

A 15 band upright Row https://www.youtube.com/watch?v=jNzPPVu0UZk

8 squat press KB

4x

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

[change landmine weight]

kb lunge pass https://www.youtube.com/watch?v=Vfx9-YwMkQ4

TRX undergrip Row https://www.youtube.com/watch?v=5ZzJIVwnpik

attached band chest press https://www.youtube.com/watch?v=aLDX5u4XN8U

landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

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

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

side v -ups 30 sec R-L

in and out 30 sec (knee straight or bent)

swivel plank 45 sec

cannonballs 25 sec

bicycles 20 sec

rest

repeat with 10 sec less on everything

Interval https://youtu.be/_wNJcuw63zw

Strength heavy as possible for 8-12 reps – muscle fatigue

20-10 section going for range of motion and speed –

20W-10R

TRX curls

trx Jump squats

4x

800m Run (Time)

Max Effort 800m Run

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

Bootcamp

20W-10W (try to beat the clock)

https://www.youtube.com/watch?v=gHJWNntk9hU

Abs

25 W sec

Side plank pulsating R hold R

L -L

One legged V-up R

L

bicycles