If your already here you might as well go 100!

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Trussville – Squad Workout

CardioFusion

Amrap 40 min

12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

15 trx squat row

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

LIFT

5-7 Bench 3 sec down- 3 sec hold-3 sec up cadence

3 neg pullups

landmine Rows

4x

15-20 landmine close grip press slow

15-20 curls

3x

8 of 8

skull crusher

seated curls

8x

Ladies

30 pulsating bosu Squat

15 glute kick back

12 transformer

4x

30 med ball inner thigh squeeze

15-20 band leg curls

8-12 deadift

3x

lunges

15-20 barbell glute thruster