Fly wheel
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
practice bannded warrior and bosu combo
CardioFusion
2 min (swap at 30 sec)
banded warrior R- L-jumping band pull- BLT (use only REDs today)
https://www.youtube.com/watch?v=NPmVVo4Ag2Q
https://www.youtube.com/watch?v=nFlyrF7xS-4
https://www.youtube.com/watch?v=Ppa7uKn9ne0
Row-reverse grip- Row-reverse grip
Spin med ball press- spin hill -Spin med ball press- spin hill
2x
Amrap
10 plank side row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8
bosu combo https://www.youtube.com/watch?v=A_z2qnnazkY
20 bicep curls
15 lat raise
hop scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A
split
100 crunches
50 fire hydrants R-L
LIFT
5×5 bench and box squat
burn out bench 2 sets 30 sec rest
plate press
band row 10-12 R-L
3x
neg pull up
trx inverted row
3x
sled kick back
10 transformer
3x
Ladies
hern press 4 rounds 25 sec rest go till failure each set
https://www.youtube.com/watch?v=D8Yq_BT4z-A
1-4 cadence squat 10 reps
20 jumping lunge (focus on height)
3x
10 trx leg curl
8-12 RDL
4x
fast as possible (sud not be able to do more than 25 reps on 1st set)
100 band triceps ext
15 land mind RDL
15 band kick back
30 med ball squeezes
2x
