Fly wheel 2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
Foam Roll Hams Calfs
CardioFusion
3 min each station – on whistle
A. row – band pullapart
B. bear crawl-med ball slam
C. spin up-downs
D. table top- -Lat step
https://www.youtube.com/watch?v=zYfpOtKIf64
https://www.youtube.com/watch?v=PDq1vupws5M
1x
20-10
primal sprint
windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo
4x
20-10
bicycle crunches
half burpee
4x
4 min
A. row – band punch – band pull apart
B. bear crawl-med ball slam-Russian twist
C. up-downs-reverse spin
D. bosu-run in place around-table top-pushups platform-bosu burpee
1x
20-10
20 sec double crunch
10 sec to get up and go 5 yards and back
4x
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
