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
trx squat row -wake boarder https://www.youtube.com/watch?v=pPDPmSuDRbg
https://www.youtube.com/watch?v=1nRXq8GXPy4
row- ab hold 5/10 lbs plate
spin- sprint- pull apart
skier swing – jack press https://www.youtube.com/watch?v=0DE87XgAIqs
2x
AmRap
25 side plank rope circles R 1 arm farmers carry L
25 side plank rope circles L 1 arm farmers carry R
spin stand 1 min seated 1 min
bear crawl -reverse high knees 4x
10 rower roll out
30 med ball skaters https://www.youtube.com/watch?v=P047Bohz084
stretch
LIFT
5 Bench press
15-20 Dead lift
3x
12-15 reverse grip Bench press (use block)
15 bench leg lifts
2x
15-20 landmine plate press slow
pull ups to failure followed by 2 negatives
2x
10-12 banded kb row https://www.youtube.com/watch?v=_HNe8wgXW0A
3x
Hern press https://www.youtube.com/watch?v=D8Yq_BT4z-A
3x
split
40 Barbell Tricep ext
30 beats mode /60 trx lying curl https://www.youtube.com/watch?v=kRVCEw0hd98
ladies
Amrap
turf KB lunges
12 slider leg curl
12-15 dips
12-15 box barbell Squat
10 land mine Dead lift R-L https://www.youtube.com/watch?v=Q2WFdeGrkW4
12 Step ups
15 preacher curl
split
40 lat raise
40 bench situps
