Fire Training 2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
CardioFusion
Flash Dash
30 min Amrap
4x sled pull-push
15- 1 primal push-up to 4 mnt climber
run 300
30 Rope cross https://www.youtube.com/watch?v=R0ssdeCjIRc
250 Row
5 figure 8 run
Crime fighting Spin ( 100 punches w db)
1 min sally pushup
1 min sally squat
1 min reverse of song sally hammer curls (meaning do isometric hold until you hear down)
2x
LIFT
Upper
Bench
2×5 heavy as possible
Bench Press at 60%
30 sec rest
4x
10-12 slow cadence kb incline press
8-12 RDL
3x
8-12 slider shoulder press
farmer walk
10-15 chest to bar jumping pullup
3x
75-75 (max reps 12)
dips
Barbell Curls
Lower
12 Bosu single leg slider 12 R/L
8-12 RDL
12 step ups R-L
2x
do 200 crunches then repeat first section
12 Bosu single leg slider 12 R/L
8-12 RDL
12 step ups R-L
2x
8-12 close grip bench
20 band tricep ext
12 attached band kickback (use low attachment)
3x
15-20 lateral raise
lunges distance
10-3 sec pause squats
3x
20-10
jumping lunges
