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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Group in A.B.C.D once first 3 min is completed the whole Squad does a. the rotated A.B. C. D then whole squad does b .
A. 3 min
a, (row ) b (rope switch step/waves/ punches/ bat raise) c (spin) b ( kb skier/ slider mnt climbers)
https://www.youtube.com/watch?v=VR6FIknkxSE
https://www.youtube.com/watch?v=FLh-14B8QRA
a. band sprint 3x https://www.youtube.com/watch?v=5_I3lIKo1Bo
B. 3 min
(rope switch step/ punches/ waves/ bat raise)
b. Agility
ladders- bag in out- lateral shuffle https://www.youtube.com/watch?v=FNw36rI6hFs
C. 3 min
(spin)
c
band sprint 2x
D. 3min
(skier/mnt climbers)
d
Agility work – ladders- bag in out- lateral shuffle
Run 400
bear crawl L turn and back – mod sled push pull https://www.youtube.com/watch?v=QK8AHV91LZc
15 KB side raise R
SA farmer walk R-https://www.youtube.com/watch?v=iy3_EzcIf-E
L
L
30 bicycle crunches
2x
Run 400
LIFT
#1
leg arm shoulder work
12-15 split squat https://www.youtube.com/watch?v=qtTyvVHaUI8
R-L
3x
Countdown squats 10-1 /55%
4x
15-20 band kick back
5 reverse press http://www.youtube.com/watch?v=4sGnE_aq1PY
followed with 5 press
3x
12 1 legged glute raise R-L
12 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg
3x
#2
back chest ab core work
Bench Pause reps with block
5×5
Strip set
2x
Neg flys 8-12 https://www.youtube.com/watch?v=_5_8ikOXw8s
weighted situps max 8-12
2x
20 gorilla landmine rows
15 rdl double landmine
3x
roman pullups 5/12
15 landmine side raises R-L
3x
20 landmine twist 10/25
30 wrist barbell reverse curls
3x
