Go down swinging

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

45W/ 5 R

bag row / 4 bag hops – 4 ground and pound

row – curl press 2x

reverse pedal seated high tension-hill 2x

figure 8 run- wall ball 2x

1x

6 min amrap

4 R/L 2x ladder movement https://www.youtube.com/watch?v=bL3Jq_zA15A

hop scotch with med ball (half turf)

4 lateral shuffle

20 slow plank angel sliders

1 min

reverse grip row

spin seated sprint

alt knees on bag

flutter plank

2x

30 crunches

30 calf raises

30 med ball inner thigh squeeze

2x

LIFT

workout 1

slow cadence bench 1-3 sec for 10 reps- bang out 5

standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro

25 band preacher curl

10 pull apart

3x

Dips failure

10-15 db kick backs

squats 10-8-6 – 6

4x

10-15 drag curl barbell

10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

3x

Split

50 trx tricep ext

50 bench leg lift

50 rear delt raise (head planted)

Workout 2

5 partner neg leg curl then 5 positive

12 step ups R-L

8-12 elevator squats

3x

walking lunge

15-20 db kick back

3x

30 med ball squeeze

15 duck walk https://www.youtube.com/watch?v=H31EYEpCi0M

15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU

2x

wall sit 40 sec

Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY

wall sit 30 sec

Sled pull- sled push 43x

Wall Sit 20 sec

Sled pull- sled push 2x