Juggernaut 3.2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
32 min amrap
20 boulder squat
10 med ball slam
sled run
spin bike 1 min hill
row 300 m
30 skiers
side plank row R https://www.youtube.com/watch?v=LrVtrVhrqM8&t=7s
farmer walk R
30 touch downs
side plank row L
farmer walk L
30 touch downs
20 rope inside out circles/ 20 alt reverse lunge
20-10
med ball windmill
trx jump squat
4x
LIFT
juggernaut week 2
upper body w lower finisher
Bench press
50% x 5
60 % x 3
70 x 1
75 x 10+
leave 0 reps on + set
Pullup (note band assistance)
50% x 5
60 % x 3
70 x 1
75 x 10+
leave 0 reps on + set
slider press
50% x 5
60 % x 3
70 x 1
75 x 10+
leave 0 reps on + set
15 Single leg glute Raise R/L
15 band kick back R/L
15 land mine rdl
3x
leg curl slider
sled reverse pull
3x
Lower body with arm finisher
RDL
50% x 5
60 % x 3
70 x 1
75 x 10+
leave 0 reps on + set
Squats
50% x 5
60 % x 3
70 x 1
75 x 10+
20 D band kick back
20 front Y raises
4x
slow cadence 5-5 kb ext 8-10 reps
5 seated curls- 5 weighted jump squats
4-4
3-3
2-2
1-1
3x
