Lift

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

band ankle rotations

practice rower lunge

LIFT

Tuesday

squats 15 @ 65%

crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk

3x

12-15 barbell tricep ext

split squat lunges 10 R-L (3-3 cadence)

4x

8-12 behind neck pull-ups (1 sec-hold at top)

30 sec front Rack Hold

12-15 band kick back tricep

3x

12 bench glute raise R/L

15-20 sissy squat – https://youtu.be/P5Bzsmeu8e8?t=4m25s

G/ 20 band tricep pushdown

3x

50 decline situps fast as possible

CardioFusion

Intent – get heart rate up then group and do core exercise and repeat ,

Compete any capital letter then move to (a) next capital letter then (b) etc

A. row 4 min

a. V-ups 30 sec plank 30 sec

B. spin 4 min

b. Clapping scissors 30 sec https://youtu.be/Rwrlconkv98 Sprinter sit up 30sec

C. lateral shuffle/ 12 wall ball/ 10 R/L kneeling wall ball twist

c. side Sit up R/L https://youtu.be/Rwrlconkv98

D. rope alt slams – skater – side to side

d. side raise R/L https://youtu.be/oQHMuKEjI5c

amrap

15 plank Row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM (1 sec hold)

5 figure 8s https://youtu.be/P5Bzsmeu8e8?t=4m25s

25 kb swings

10 TRX Row- 10 TRX start fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

15 lat rower lunge R/L http://vm.tiktok.com/ogchr/

100 presses spin tread climber 50 R/L