Greatness within you
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ
windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo
back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg
multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E
figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA
med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM
rope pass https://www.youtube.com/watch?v=VSThSAHdYGU
180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85
guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27
40Work /10 Rest
A. multi D band sprint
backpedal w cone touch
hip hinge to high pull
1x
(30 sec to rotate)
40/10
B. row
dumb hammer curl n press 15/25
row crunch
1x
40/10
C. spin w lat raise 5/10
sprint
reverse high tension standing
1x
40/10
D. guard punch – jab-cross
3 squat knee strike R/L combo
180 3 kicks
1x
40/10
E. med ball thruster
bear crawl figure 8
windmill slam
1x
2x
30-10
rope run in place
skater over rope
rope run in place
skater over rope
lat hop down rope lat shuffle back R
L
{ line up and pull rope to one end of group]
rope pass race down and back 2x
rest 20 sec in between rounds
LIFT
rope bicep curls https://www.youtube.com/watch?v=25F8Jimue_8
warm up
row 250-low back stretch- 20 back ext – stretch -20 face pulls- up and over
barbell close grip floor press 10-10-8-8 (70% – 75%)
RDL Deadlift 15-12-10-8 (65%- 70%-75%-80%)
4x
6 BSS lunge mActivation
15 vertical band adduction
3x
trx tricep 15 reps
rest 30 sec- rep till failure
rest 30 sec- rep till failure ext
rest 30 sec- rep till failure
barbell squats 15 reps @ 65%
rest 30 sec- rep till failure
rest 30 sec- rep till failure
rest 30 sec- rep till failure
Split
67 rope bicep curls
67 leg lifts
