Flash Dash
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
band ankle rotations – https://www.youtube.com/watch?v=_bSwAqfY_ek
pvc it band
NYR
Do not drop on Sally
CardioFusion
4 min on command
spin hill-sprint
bosu mnt climbers- bicep curls
ski jumper- snake https://www.youtube.com/watch?v=Xw8BcBNQD0M
primal sprint -kb tricep ext
1x
Amrap
row 300
24 wall dead bug https://www.youtube.com/watch?v=B7LF53GWxkA
BAS squat J-J-J-J 5x
primal bear crawl 15x
20 bosu crunch https://youtu.be/JN28BvDP0yA
40 lat raise seated Spin (REVERSE DIRECTION ON BIKE)
20 reverse lunge to band pull apart
40 rope lash
sally up sally down W situp hold
LIFT
warm up rope circles 20
30 deadlift
10 mid back stretch
10 trx squat hold
Ladies
6 min squat routine
isometric ab hold during rest https://youtu.be/ojfI7uaKMAo
5 partner leg curls negatives
TRX split squat lunges 12
3x
barbell glute raise 20
Reverse Sled
3x
10 R-L Monster slider https://youtu.be/S_iG4qdmNQE
20 KB Sumo squats
2x
50 each side vertical band adduction https://youtu.be/EB1wGv8MZN8
Guys
8-12 Bench Press
15 decline sit ups
4x
12-15 box Squats
20 plate press
3x
20 RDL
15 incline bench
3x
20 Shrugs
farmer walk
15 lateral raises
3x
CardioFusion
Flash Dash
30 min Amrap
sled pull-push
15- primal push-up to 4 mnt climber
run 300
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 (watch squat hold on squats)
2x
LIFT
5×5 bench and box squat
burn out bench 2 sets 30 sec rest
plate press
band row kb row 10-12 R-L
3x
neg pull up
trx inverted row
3x
sled kick back
10 transformer
3x
fast as possible
100 band triceps ext
sally hammer curls 2 min
Ladies
sled kick back
1-4 cadence squat 10 reps
20 jumping lunge (focus on height)
3x
15 band leg curl
8-12 RDL
3x
10 R-L lunge to rdl https://youtu.be/ClHDlIZFb7A
2x
fast as possible
100 band triceps ext
15 landmine RDL
15 band glute press R-L
30 med ball squeezes
2x
