G.I.S.O.D.T.
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
2 min each station
handwalks-lateral shuffle
spin hill -band punches while spinning
primal 5 pushup-15 mnt climbers
row 300/375 -med ball slam
2x
2 min each station
switch step- bear crawl -switch step-bear crawl https://youtu.be/RvaBo5GjWyI
Spin up-Down on command
10 skaters-10 touch downs-10 lateral touch https://youtu.be/jTSTBvE_rRc
10 rower roll out-20 jumping jacks https://youtu.be/EtPi1_dQTIg
2x
rope race
stretch
LIFT
shoulder shredder
20 band upright row
15 lateral raise
10 dumbbell or barbell pulse press
10 trx pull apart
3x
20 hammer curl hold https://youtu.be/lc76MBKx6p4
10 barbell reverse lunge 10 squats
10 landmine RDL
3x
7×7
V-up
pushup
curl
100 band tricep pushdown
