IT 2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
60/20
row
seated spin
band punches https://www.youtube.com/watch?v=vdtIu3RSxO0&t=8s
burpee to med ball slam w handles
lateral shuffle -3 squat -3 jumping jack
2x
AmRap
25 rope slam
15 band tricep push downs
15 band twist R/L
30 mnt sliders https://www.youtube.com/watch?v=T0hjhqac71U
20 slider flutter plank https://www.youtube.com/watch?v=sBtJ_7fFWgk
10 lat slider https://www.youtube.com/watch?v=5w5l-BcXBSc
Sally Up Down song
Squats 2min
halfway situp hold 1:30
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
