Juggernaut + Hurricane Cardio
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Hurricane
10min amrap
Spin 1 min uphill
15 cannonball https://youtu.be/G1VTIWDPqjc
10 knee blast R-Lhttp://www.youtube.com/watch?v=oVEpvg1f83M
25 Attached band press http://www.youtube.com/watch?v=KDweewCM7Fk
25 Primal row http://www.youtube.com/watch?v=fitYOVa7SFg
30 Bosu lateral shuffle
10 min amrap
3 Bosu complex https://youtu.be/A_z2qnnazkY
Row 250
seated spin sprint 1 min
15 side Plank row r-l http://www.youtube.com/watch?v=7D1ccSIOIJM
20 russian twist
10 med ball slam
10 min amrap
12 Trx curl
40 band punches http://www.youtube.com/watch?v=vdtIu3RSxO0
10 Bosu burpee https://youtu.be/8N-Jpyl2wVM
Row or spin 1 min your choice
10 Kb tricep lat shuffle 3x
Shuttle run 5 x
Finisher
Kb raise https://youtu.be/4d1PFFlbL5o
40 bicycle crunches rl=2
Run 250
2x
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
