Gains
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
50W-10R
burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo
5 lateral touch n jump
ab run/bicycles
push-up/ mnt climber
8 jump squat jack
2 min
spin or row or run turf
50W-10R
frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB
close grip pushups-V-ups
BW RDL R-L
pogo Jump R-L
lateral burppe
30-10
band pullapart
SL DB curls
inside out rope circles
3x
50W-10R
walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc
rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI
8 close grip pushups- 4 half burpee repeating
lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg
8 jump squat jack-
2 min
spin or row or run turf
30W-10R
band pullapart
SL DB curls
inside out rope circles
3x
2 min
spin or row or run turf
50 supermans or low back ext
LIFT
cluster bench press (ladies close grip)
find 8RM
do 8 sets of 3 with only 20 sec break
8-12 behind neck pull ups (1 sec hold)
10 trx leg curl
15-20 landmine RDL 75/115
4x
10-12 trx pullapart
8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ
4x
cluster squats
find 8RM
do 8 sets of 3 with only 20 sec break
12-15 bench curls
12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg
15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
4x
ladies
12 box glute raise R-L
20 inner thigh R-L
8 wall ball squat (3 curls during hold)
