Hustle for the Muscle
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
3 min amrap on command
A. spin up down
B. row regular grip – reverse grip
C. 10 glute bride crunch – 10 wall ball
D. primal sprint- primal bear crawl
1x
20-10
A. DB curls on bosu – bosu lat step
3x
20-10
B. sea saw plank – lat touch n jump
3x
20-10
C. TRX tricep ext
TRX jump squats
3x
20-10
D. rope punches
in out rope slams
3x
2 min amrap on command
A. spin up down
B. row regular grip – reverse grip
C. 10 glute bride crunch – 10 wall ball
D. primal sprint- primal bear crawl
1x
LIFT
Guys
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 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
Ladies
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
