Licensed to Burn
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
pre workout foam roll feet -calves
20 ankle rotations
1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3
A. spin
spin w db punches
spin up
2x
[ 1 purple or 1 black band mid level attachment https://www.youtube.com/watch?v=SBJyQgKEZTA ]
B. lat shuffle cone touch R- L swap at 30 sec
primal sprint – band bound
hinge to high pull
2x
C. suicide
sprint to med ball 10 med ball slam- sprint to start
sprint to db 10 renegade row slow – sprint to start (no pushup)
sprint to wall ball 10 press situps – sprint to start
Section 2
Row 250
run 250
band twist 20 R/L
3x
finisher 30 supermans
hold plank for 1min
30 crunches
LIFT
Squats high box 90-95 % for 5 reps
Drop weight to 60% for 8-12 low depth (medball if needed)
dips to failure (dips, band assisted, band resisted w feet on ground)
5x
12 R/L band vertical abductor cadence 3 up 3 down https://www.youtube.com/watch?v=EB1wGv8MZN8
8-12 incline bench barbell rows
4x
quickly as possible
10 seated bench db jump squat
5 kb triceps 3 up 3 down cadence
10 lat raise
5x
fwd back sled until failure 150/200 – compete ! record number on white board
20/10
bag push (make sure bag is on the wall) https://youtu.be/jTAVw-vmV9w
knee strikes R/L
4x
