Crank it
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
2 min
A spin hill
B row
C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o
D Bosu Combo (bear crawl-5 pushup platform-lat back)
1x
20-10 (1)
A- slider mnt climbers
B lateral touch n jump
4x
{OR}
20-10 (2)
C Primal Row
D TRX jump squat
4x
2 min
spin hill
row
primal sprint/ 3 kb raise on comm and https://www.youtube.com/watch?v=4d1PFFlbL5o
Bosu Combo (bear crawl-5 pushup platform-lat back)
1x
20-10 (1)
C slider mnt climbers
D lateral touch n jump
4x
{OR !!!}
20-10 (2)
A Primal Row
B TRX jump squat
4x
1 min
spin seated sprint
row reverse grip
primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o
Bosu Combo mnt climber with bosu burpee on command
1x
20-10
bicycles -run n touch
4x
LIFT
ladies
2 lat raise 3 sec neg
30 med ball inner thigh squeeze
8-12 box squats
4x
partner leg curl 3 neg-5 positive
12 weighted step ups R-L
20 band dumbbell bench press
3x
20 leg lift- 10 decline sit up
20-30 barbell glute thruster
20 kb tricep ext
3x
guys
8-12 Box Squats
weighted bench Dips
20 leg lift- 10 decline sit up
4x
8-12 seated slide press then 8-12 band standing Y press
12 lat raise 3 sec neg
20 reverse fly on incline
4x
20 leg lift- 10 decline sit up
21’s curls
12-15 barbell tricep ext
3x
