Failure is success
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
10 1 legged knee raise to ext R/L
2x
CardioFusion
Save me 15 min
A. 15 guard situps w 4 jab, cross, jab – tramp run in place or jump rope https://youtu.be/1qiW4dbPXDE
B. row 250- bosu gut check 5 sec holds each rep https://www.youtube.com/watch?v=mWa0xdV3sF8
C. figure 8 run – 3 width or turf and back gorilla w wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96
https://www.youtube.com/watch?v=Tffdb1JIu0w
amrap 20 min
12/ 20 bosu bubble down pushup https://www.youtube.com/watch?v=BYylpuApRGY
Spin stand 1 min
20 supermans 1 sec pause
row 1 min
10 R/L low kick high kick https://youtu.be/cDdFoX4_HQE
20 TRX glute- core sculptor https://youtu.be/eS6zLg79HJk
20 TRX in out squats https://youtu.be/whLJm-IiQOU
Finsher
10 med ball slam
20 crunches
run 300
2x
LIFT
20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8
12 R-L band bench crossover
8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI
10 squats
20 jump lunges
15 band leg curls
15 barbell or trap bar RDL
walking lunges
12 1 legged glute raise on bench
2x
Save me
wall sit
20 kb leg ext
3x
Guys
8-12 Pullups
8-12 Squats
3x
TRX row till falure
Wall sit hold till failure
1x
21 Bench Block stack A BLOCK EVER 7 REPS
8-12 Deadlift
3x
pushups to failure
BAND leg curl to failure
1x
30 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM
20 bench leg lifts every rest period
50 Multi D lunge Curls as fast as possible https://www.youtube.com/watch?v=WbotdQFz9ks
