Juggernaut 5.0
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
hook up bands
practice rolling squat
CardioFusion
45 sec
A upright row – primal sprint — lateral hop R/L http://www.youtube.com/watch?v=jNzPPVu0UZk
B Row- reverse grip- row crunches (you will repeat row again)
C spin up- down- tread climber (you will repeat up again)
D rolling squat – wall ball – kneeling wall throw R/L https://www.youtube.com/watch?v=dpBlrmPcg2U
https://www.youtube.com/watch?v=8JX4I-yNDGA
2x on round 2 go to 35 sec round
20/10
trx jump squat
rip saw [no squat] https://www.youtube.com/watch?v=CRCsdkRZ19c
med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo
slider plank flutter
3x
35 sec
upright row – primal sprint — hop R/L
Row- reverse grip- row crunches
spin up- down- tread climber – up
rolling squat – wall ball – kneeling wall throw R/L
LIFT
sets of 8
upper body w lower finisher
Bench press
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
Pullup (note band assistance) mod barbell pullup
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
slider press
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
12 Bulgarian Split Squat R/L
12 Band jump Squats
Single leg curl slider bosu
3x
125 calf raises
Lower body with arm finisher
RDL
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
Squats
60% x3
67.5% x 3
72.5 x 3 x7
72.5% x3 +
leave 1-2 reps on + set
7×7
pushups
lateral raise
curls (weigh sud be heavier than lat raise 2 sets of dbs needed/ stay on knees from pushhups for lat and curls )
