Home Alone
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
ankle rotations
MR neck on peanut
what is something odd you do at home when no one else is around?
CardioFusion
60W – 20 Rest (some stations have swaps at 25 secs )
A. spin reverse hill
B. swap @ 30sec
band db pull/ punch combo R
L
C. ground and pound
– bag hop
D. row 1 min
E. bosu platform rope alt rope wave – bosu platform squats
2x
A. Spin seated sprint MED ball overhead hold
B. band mnt climbers – touch and jump at fatigue
C. reverse row
D. bag 180 kick
E. kneeling alt rope wave – bosu bubble step jump slam
2x
obstacle course 15 min amrap
use bag push – agility – steps- supermans – gorilla crawl
bag hop https://www.youtube.com/watch?v=UkLuIO8Nu0Y
ground pound https://www.youtube.com/watch?v=gDEe4O6FUFg
180 set combo https://www.youtube.com/watch?v=Ohzst4O_G2w
