Juggernaut 5.2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
40/5
primal pushup
primal superman https://www.youtube.com/watch?v=mwPyH0M4DAE
primal sprint
primal tricep ext https://www.youtube.com/watch?v=WSOQazmtFLo
1x
Rope
liberty step alt waves
snake
[switch grip]
battle jack
ski jumper https://www.youtube.com/watch?v=95SVI3AWIgk1x
Spin up – lat raise when down keep tension
2x
Agility Ladder
one legged hop – lateral R
one legged hop – lateral L
hop scotch – bear crawl
hop scotch – gorrilla crawl https://www.youtube.com/watch?v=4gefI_WAtXQ
skier https://www.youtube.com/watch?v=FLh-14B8QRA
jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw
skier
jack press
{group up on turf}
KB ab sequence https://www.youtube.com/watch?v=Pvh4HKVOhew
30 sec each for round 1
15 sec each round 2
Row 500
30 Russian twist
15 wall ball bridge https://youtu.be/Dhp5lW-vVnI
Run 800
row 250
30 Russian twist
15 wall ball bridge https://youtu.be/Dhp5lW-vVnI
run 400
LIFT
sets of 8
upper body w lower finisher
Bench press
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
Pullup (note band assistance) mod barbell pullup
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
slider press
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
12 Bulgarian Split Squat R/L
12 Band jump Squats
Single leg curl slider bosu
3x
125 calf raises
Lower body with arm finisher
RDL
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
Squats
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
7×7
pushups
lateral raise
curls (weigh sud be heavier than lat raise 2 sets of dbs needed/ stay on knees from pushhups for lat and curls )
