Juggernaut 4.2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Relay-+ exercise that initiates relay
A- spin
B – Row
C- Magellan https://www.youtube.com/watch?v=uwE2cR5oK70
+D- apeish length of turf https://youtu.be/Ka_dTkcn1-o
2x
25 min amrap
8 R-L reverse lunge to RDL https://www.youtube.com/watch?v=ClHDlIZFb7A
20 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs
lat hammer hold (horizontal turf back 5 curls 3x each round) https://www.youtube.com/watch?v=vaAHO_lsX8g
spin 1 min up
12 bosu A frame R/L 12 bosu cunches
liberty walk https://www.youtube.com/watch?v=GWpOUyoZBng
Slider soccer game (for penalties ) https://www.youtube.com/watch?v=e64Pb4_sqAE
LIFT
Deload week (focus on form/ mobility)
upper body w lower finisher
Bench press
40% x 5
50 % x 5
60% x5
Pullup (note band assistance)
40% x 5
50 % x 5
60% x5
slider press
40% x 5
50 % x 5
60% x5
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
40% x 5
50 % x 5
60% x5
Squats
40% x 5
50 % x 5
60% x5
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
