Gains
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
rescue me
A. 20 renegade rows (no pushup) AND 20 kb tricep ext
A2. Row
2x
B 30 touchdowns https://www.youtube.com/watch?v=jTSTBvE_rRc
B2 alt rope waves
2x
15 wall ball AND 15 wall ball throw R-L
Spin up
2x
sled push pull (width) 3-5x-
magellan https://www.youtube.com/watch?v=uwE2cR5oK70
2x
AMRAP
15 rope cross over-15 rope slam-15 bat raise https://www.youtube.com/watch?v=R0ssdeCjIRc –
https://www.youtube.com/watch?v=DwGU4CUs500
agility one foot hop bear crawl R-L 2x (use box to get up )
50 band punches https://www.youtube.com/watch?v=vdtIu3RSxO0
4x shuttle run
reverse row 250
LIFT
cluster bench press (ladies close grip)
find 8RM
do 8 sets of 3 with only 20 sec break
isometric hold in between sets for 10 secs
https://www.youtube.com/watch?v=JVKYWLdHE9E
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)
4x
