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
15 band leg curls
15 RDL
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
20 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
