Fresh Start

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

Pre-Workout

PVS pip on IT band and calves

practice Salt n pepper

Warm-up

15 sec (w 15 sec hold ) side plank raises R-L

2x

30 sec hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA

2x

Minute to Win It https://www.youtube.com/watch?v=S

24 Russian twist R-L =2

7 box jump

4x

20 primal Row

15 jack press

4x

15 RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=18s

5 burppe to high pull https://www.youtube.com/watch?v=JVWX2jIkfGk

4x

1 (circle) around the clock pushup https://www.youtube.com/watch?v=1aWp8T-SG28

10 overhead squat

4x

Bootcamp

60/20

in out jumps-close grip pushups

Alligator chomp https://www.youtube.com/watch?v=MCKbmr0kmZA – trx bicep curls

lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc

med ball squeeze- band pull apart

Salt n pepper R-L https://www.youtube.com/watch?v=7QYgMjaWOfU&index=15&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

3x

Hustle for the Muscle

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

CardioFusion

3 min amrap on command

A. spin up down

B. row regular grip – reverse grip

C. 10 glute bride crunch – 10 wall ball

D. primal sprint- primal bear crawl

1x

20-10

A. DB curls on bosu – bosu lat step

3x

20-10

B. sea saw plank – lat touch n jump

3x

20-10

C. TRX tricep ext

TRX jump squats

3x

20-10

D. rope punches

in out rope slams

3x

2 min amrap on command

A. spin up down

B. row regular grip – reverse grip

C. 10 glute bride crunch – 10 wall ball

D. primal sprint- primal bear crawl

1x

LIFT

Guys

Reverse Lucky 7

Bench 7-6-5-4-3-2-1

(weighted if possible) Pullups 7-6-5 -4-3-2-1

On set 3 ,2,1 do negatives for bench and pullups

Lucky 7

Squat add 10 lbs every set 7-6-5-4-3-2-1

Kb seated shoulder press 14-13-12-11-10-9-8

7 rounds of 7 (fast as possible)

7 Close grip push-up on handles (can go on knees )

7 Seated db curl

7 Trx jump squat

7x

Ladies

20 bench Russian twist slam 10 bench situps

45 sec wall sit hold

10 deep box squat

4x

8-12 undertaker row

8-12 RDL

DB Bench Press

3x

20 Primal Row

20 Land mine oblique twist

2x

Countdown to 2018

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

Pre-Workout

spin or row

Interval https://youtu.be/_wNJcuw63zw

20/10

step jump https://www.youtube.com/watch?v=r90WzgoOpQE

med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw

4x

rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c

band tricep ext

4x

trx jumping lunge

trx wide grip row

4x

Countdown (Time)

100 fake jump rope

90 crunches

80 slider mnt climber R-L =1

70 attached band press

60 wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=62x-4qKAq5o

50 jumping pullup

40 V-ups

30 kb squat press green/red

20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks

10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU