Hustle for the Muscle
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving
A. 3x hop scotch w med ball https://www.youtube.com/watch?v=fBkfnTt9TE8
3x lateral chest pass https://www.youtube.com/watch?v=i8tJ25vKzNs
B rope snakes https://youtu.be/GIF0YZlYcJ8?t=1m18s
C reverse row
D. spin up down every 15 secs
2x
1 min
trx knee tuck/ mnt climbers
rope ski jump https://www.youtube.com/watch?v=Xw8BcBNQD0M
figure 8 farmer walk
BAS or band punches – 3 BW squats on command
2x
relay (wall ball is the “torch” have to pass to each station before moving )
A> sled-15 wall ball Starter (light sled take the med ball w you)
B Spin up
C row
D bosu lat step
2x
1 min
bosu crunches
med ball corkscrew R/L https://www.youtube.com/watch?v=Doku1NSeMUY
side step kb swing https://www.youtube.com/watch?v=qUU5apgYMAk light blue-yellow
BAS – 3 BW squats on command
2x
stay up in trx plank 1:30 min or regular plank
LIFT
Tuesday
20 bench Russian twist slam 10 bench situps
45 sec wall sit hold
10 deep box squat
4x
8-12 undertaker row
8-12 RDL
DB Bench Press
3x
20 Primal Row
20 Land mine oblique twist
2x
Thursday
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 seated db jump squat
7x
