Lift 2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
LIFT
warm up row 300 / foam roll hamstrings upper back do these to wake up hamstrings
8 R/L Single leg curl https://youtu.be/4-C-zX-5pgs
12-15 deadlift RDL
12-15 undertaker row R/L
4x
12-15 bench press
10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4
8-12 wide grip chip ups
3x
G/ farmer walk go till you drop L- band lat slide 15 R/L https://www.youtube.com/watch?v=FAzuEebR24U
15 band front raise
20 low back ext
3x
75 curls
G 5 slow cadence 5-5 push ups every break
L / 15 tricep pushdowns every break
CardioFusion
practice situp twist
Amrap 25 min
A. bear sled https://www.youtube.com/watch?v=HRmLGyy2b5Y
10 med ball slam
B band jumping row red black https://www.youtube.com/watch?v=Ppa7uKn9ne0
20 band twist press https://www.youtube.com/watch?v=gSAFHDMayK0 yellow band
row 300
C. 30 TRX karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E
30 trx spiderweb https://www.youtube.com/watch?v=UIcdDNRV2YA
D. spin up 90 secs
20/10 side plank hold / crunches
2x
A. 12 R/L situp twist https://www.youtube.com/watch?v=vvxCbwsOjAs (use med ball on feet to stabilize )
B. 4 ladders https://youtu.be/WpIXMy-sut4
C. and D. run 250
3x
hip flexor and hip stretch
