kamikaze (core/ drop)
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
20 foam roll IT Bands
20 band ankle rotations
CardioFusion
20-10
A. v-ups
B. jack press
4x
20-10
C. med ball knee bash R next round do L
D. bench hop (bosu platform+ small box)
4x
[put up DB]
[flip bosu]
25 min amrap
A. 45 min plate spin- 45 min hill
30 trx mnt climber- 15 trx bicep curl -10 trx jump squat
B. 200m row -ab hold 20 sec – 200 m row
C. 20 Russian twist – suicide run back pedal -run 2x – 20 Russian twist
D . 12 bosu lunge blaster R-L 24 in out jumps 30 band pull apart
ON Command
partner band lateral shuffle [purple/green]
partner band jack knife red-black https://www.youtube.com/watch?v=WuAW7d23lNA&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw
4x each swap at 2 x
LIFT
squat 8-12 rep
drop 20-30% of weight complete same number
go deeper
bench 8-12
drop 20-30% of weight complete same number
pullups 8-12
trx row
4x
15-20 20 plate press
15-20 barbell row
15-20 kb jump squat
2x quickly
25 calf raises
20 band preacher curl
20 lat raises
15 trx tricep ext
