Go getter
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
NYR
Sprint full turf and back 3x
under 27 sec guys
under 31 sec for ladies
CardioFusion
20-10
bosu mnt climbers 4x
spin 4x
seated alt rope swat 4x
trx lat jump squats 4x
Row 200
bear crawl fwd backward 3x
15 side kick R-L https://www.youtube.com/watch?v=ED4cOg6KRLQ
10 baby tranning https://www.youtube.com/watch?v=eR050O0FxM4 use bench as mod
30 spin lateral raise
20 kb gorilla row
bosu clock jump 3 jumps at 12-3-6-9 https://www.youtube.com/watch?v=yF4G7FBwD2Y&list=PLSSw_L0vYTpOdH73Tm3BCrlWcIKAwrcOj
30-20
bosu mnt climbers
spin
seated alt rope swat
trx lat jump squats
1x
zombie apocalypse
2x
LIFT
8-12 incline bench press
deadlifts
3x
bench press 21 close grip with blocks
3x
50 pull-ups
12 barbell triceps ext every break from pullups
60-60 divide
rope curls
lateral rise
Ladies
barbell squats 3-1 pulse first 10 reps / last 5
partner leg curls 3 neg-8 positive https://www.youtube.com/watch?v=_x-oS6tAVjU
3x
25 med ball inner thigh squeezes
12 kb cross over lunge R-L http://www.youtube.com/watch?v=vXeuuG9W49w&t=5m37s
12-15 barbell deadlifts
3x
reverse sled
50 calf raises
3x
