heart stopper
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
3 min swap every 45 sec
row (hard) -curl press seated 15/25 2x
SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM
rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4
primal sprint – plyo pushups 2x
2x
Reps
15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY
sled run or band sprint
3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g
10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8
Spin 1 min hill
30 bicycle crunches
20 plank step offs
3x
500m Row (Time)
Max Effort 500m Row
LIFT
Guys
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)
6 min squat routine @ 65%
5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x
12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x
ladies
8-12 Box Squat
band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk
dips 1-4 cadence
15 band tricep ext w handles
3x
reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x
split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise
