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
Apish sequence https://youtu.be/Ka_dTkcn1-o
primal sprint/ psuhups
Row- reverse Row
Band twist R-L
wall ball- 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
15 TRx knee tuck
15 TRX arm curls
BAS 1 min
Partner ab thow w burpee https://youtu.be/sVA0S_0HTWg
I go you go 1 min
jump squats
Situps
pushup
LIFT
ladies
12 barbell reverse lunge to 2 squat
15 band inner thigh R-L
8-12 barbell pullup
3x
10 TRX leg curl
15 RDL
3x
12 Split squat lunge (pulsating up on 3)
close grip bench slow cadence 1-3
5-5 cadence over head ext
3x
gorilla landmine https://youtu.be/M1iP5riwq_U
15 curl to lateral raise (elbows stay bent)
Fellas
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
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
