Fierce

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

Pre-Workout

PVC pipe IT bands and calfs 20 x

CardioFusion

2 min on whistle

Spin up down

gorrilla crawl – med ball slams (use small ball if possible) https://youtu.be/KyR0DBAFBiE

primal sprint/ pushups

bosu mnt climbners – bosu platform squats https://youtu.be/_7E9KmDsrbQ

Bag Spartan R,L https://youtu.be/V7hpwAunoi8

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo – switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc

2x

Amrap 12 min

10 side plank Row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

suicide run 3 touches

15 TRX knee tuck slow –

15 TRX arm curls

10 knee strikes R/L

partner up

I go you go 1 min

jump squats

Situps

pushup

LIFT

3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip

20 landmine twist

3x

RDL barbell 15-20 reps

Farmers walk

3x

Squats 12-8-6-12

Fwd- Back lunges 10 R/L

2x

Cluster Set (find a weight you can only get 8x

Do 8 sets or 3 reps 20 sec rest in between

A. Bench press

during rest do a 10 sec barbell ab hold

B. 15-20 Preacher band curls

4 sets only 30 sec of rest