Fly wheel
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Trussville, Squad Fitness Huntsville – Squad Workout
Pre-Workout
practice banned warrior
CardioFusion
2 min (swap at 30 sec)
A. banded warrior R- L-jumping band pull- BLT
https://www.youtube.com/watch?v=NPmVVo4Ag2Q
https://www.youtube.com/watch?v=nFlyrF7xS-4
B. Row/reverse grip/Ab hold/Row
C. kb lat lunge to Row – Magellan https://www.youtube.com/watch?v=uwE2cR5oK70
https://www.youtube.com/watch?v=rtejQTNvPe8
D. Spin med ball press- spin hill 1x swap at 1 min)
_____________________________
2x
Amrap
A. 10 plank side row R-L [red/black w low attachment]
figure 8 run
B. 4 ladders -hop scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A
lat shuffle to med ball slam 1-3 slam / 3x each round
C. 12 Rower roll out
8 R-L w 2 sec hold BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk
D. run 300
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
100 sled kick back
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 mine RDL
15 band bnech kick back
30 med ball squeezes
2x
