Don’t Wish For it Work For IT

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

Pre-Workout

20 x foam roll upper back

5 R-L foam roll wings https://www.youtube.com/watch?v=DoWFXZ3t87s

CardioFusion

2 min on command

A. trx squat row -wake boarder https://www.youtube.com/watch?v=pPDPmSuDRbg

https://www.youtube.com/watch?v=1nRXq8GXPy4

B. skier swing – jack press https://www.youtube.com/watch?v=FLh-14B8QRA

https://www.youtube.com/watch?v=0DE87XgAIqs

C. spin sprint- band pull apart (keep spinning)

D. row- ab hold https://www.youtube.com/watch?v=oGeocSF8ifA

skier swing – jack press https://www.youtube.com/watch?v=FLh-14B8QRA

https://www.youtube.com/watch?v=5b5tnyGY4cI

E. knee strikes or roundhouse – jab cross combo – https://www.youtube.com/watch?v=_7qutZ2WgZo

2x

AmRap

A. 12 Band side plank R w 1 sec hold

L

B.spin stand 1 min seated 1 min

C. row 250

D. bear crawl -reverse high knees 4x (use the platform to assist in standing up)

E. 30 skaters – 30 touchdowns

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

https://www.youtube.com/watch?v=TfK4bI2ebBY

Erbody

30 sec Supermans with 1 sec hold

30 sec plank

2x

stretch

LIFT

Amrap try for 4x

10 TRX leg curl

weighted lunges

12-15 dips

12-15 band tricep kick back

12-15 box barbell Squat

5 Nordic popup (strict as possible)

12 band resisted step ups

8-12 bench barbell row

https://youtu.be/4cJM_TSldPE

split

60 lat raise

60 bench situps

60 preacher curl