Hustle for the Muscle
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
4 min amrap
A. spin up – treadclimber on command
B. row reverse- Rower RDL http://www.youtube.com/watch?v=_zP0F7mAPhQ
C. – hand agility walk R -L (high knees to get back 20 jumping jacks https://www.youtube.com/watch?v=FvAg3-aSLlE /
D. 24 step jump https://www.youtube.com/watch?v=r90WzgoOpQE -24 plank step off https://www.youtube.com/watch?v=OOZi4N-a64Y
1x
20-10
A. DB curls on bosu
bosu lat step
3x
20-10
B. sea saw plank https://www.youtube.com/watch?v=wlDHRqy4434
touch down https://www.youtube.com/watch?v=jTSTBvE_rRc
3x
20-10
C. rips saw https://www.youtube.com/watch?v=CRCsdkRZ19c
band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
3x
20-10
D. rope punches
in out rope slams
3x
speed Ladder (run end turf lateral R-L one foot hop on agility ladder turn and jog to start of turn and restart (one foot hop R/L- hop scotch 2x
stretch
LIFT
Reverse Lucky 7
Bench 7-6-5-4-3-2-1
(weighted if possible) Pullups 7-6-5 -4-3-2-1
On set 3 ,2,1 do negatives for bench and pullups
Lucky 7
Squat add 10 lbs every set 7-6-5-4-3-2-1
Kb/db seated shoulder press 14-13-12-11-10-9-8
7 rounds of 7 (fast as possible)
7 Close grip push-up on handles (can go on knees )
7 Seated db curl
7 Trx jump squat
7x
Thursday
Warm up
low back raises
7 RDL and T holds R-L https://www.youtube.com/watch?v=4PIJb8dHgXk
20 fire hydrant R-L
20 bench Russian twist slam
10 bench situps
45 sec wall sit hold
10-12 deep box squat @ 65%
4x
10 barbell roll out
12-15 RDL use wrist wraps !
8-12 Undertaker row R/L
https://www.youtube.com/watch?v=s_elM3ciI8g
3x
20 primal band row https://www.youtube.com/watch?v=fitYOVa7SFg
12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro
12 R/L Cross over step https://www.youtube.com/watch?v=2u-8FNBy6Ik
4x
