Failure is success
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Save me 15 min
15 situps with db press- bosu lateral https://www.youtube.com/watch?v=PDq1vupws5M
row 250- spin stand
5 figure 8 run – gorilla wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96
amrap 20 min
12/ 20 bosu pushup https://www.youtube.com/watch?v=BYylpuApRGY
spin w med ball 1 min https://www.youtube.com/watch?v=_zXfC_RIQ_U
20 supermans
row 1 min
20 TRX glute- core sculptor https://youtu.be/eS6zLg79HJk
10 trx knee lift https://youtu.be/LuqrKMm8Uz0
20 TRX in out squats https://youtu.be/whLJm-IiQOU
3 min blitz
Day 2
30-30
med ball slam- bicycle crunches 2x
spin bike 30-30 stand – sit 2x
bosu mnt climber – bosu jack rabbit 2x
row machine 30-30 2x fast- slow
1 min
spin pull apart
situps (med ball inner thigh)
row
trx alt https://www.youtube.com/watch?v=qjUKXzpfN5c
lat shuffle med ball slam
ankle rotations
stretch
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 (focus on height)
3x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
20 leg ext w landmine
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
