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

12 lat raise 3 sec neg weighted bench Dips

30 med ball inner thigh squeeze Box Squats

8-12 box squats 20 leg lift- 10 decline sit up

4x 4x

partner leg curl 3 neg-5 positive 8-12 standing military press 8-12 band Y press

12 weighted step ups R-L 12 lat raise 3 sec neg

20 band dumbbell press 20 reverse fly on incline

3x

abs

20 leg lift- 10 decline sit up 20 leg lift- 10 decline sit up

20-30 barbell glute thruster 21’s curls

20 kb tricep ext 12-15 barbell tricep ext

3x 3x