Juggernaut 4.2 + Hustle
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
2 min (swap at 1 min)
Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4
side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw
Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI
Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks
https://www.youtube.com/watch?v=ZuBfZTXCvbk
1x
1 min
Spin
Row
Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y
BAS mnt climber
2x
2 min (swap at 1 min)
Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4
side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw
Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI
Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks
https://www.youtube.com/watch?v=ZuBfZTXCvbk
1x
1 min
Spin
Row
Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y
BAS mnt climber
1x
Agility ladder Race
LIFT
juggernaut week 5
sets of 8
upper body w lower finisher
Bench press
65% 4×8
65% 8+
leave 2-3 reps on + set
Pullup (note band assistance) mod barbell pullup
65% 4×8
65% 8+
leave 2-3 reps on + set
slider press
65% 4×8
65% 8+
leave 2-3 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
65% 4×8
65% 8+
leave 2-3 reps on + set
Squats
65% 4×8
65% 8+
leave 2-3 reps on + set
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
