Monumental
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
90 sec W/ 25 sec Rest
rotate each station
round 2 60 sec W/ 25 sec rest
lateral high knees https://youtu.be/LLg4POrHQVQ
spin hill
Kneling band punch R-L https://youtu.be/hzUbaMOeiRU
reverse grip ROW
Tactical band squat https://youtu.be/ImdZyv6GJ_U
2x
2 min swap at 30 sec
med ball windmill/ squat w gut check https://youtu.be/aLzViAH4uZo
spin up-down-up-down
shuttle run – lateral shuffle
row – ab hold https://www.youtube.com/watch?v=oGeocSF8ifA
BOSU lunge to lateral raise R-L-R-L
1 min
lateral high knees
spin hill
kneling band punch R-L https://youtu.be/hz
reverse grip ROW
Tactical band squat
https://youtu.be/ImdZyv6GJ_U
1x
-Russian twist race – https://www.youtube.com/watch?v=RkJXHBbnFcI
3x
LIFT
20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8
8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI
12-15 band dumbell bench combo
3x
10 squats heavy as possible
the immediately do
20 jump lunges
recover repeat
3x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )
3x
Guys
8-12 Pullups
8-12 Squats
12-15 incline bench reverse fly
3x
TRX row till falure
Wall sit hold till faliure
1x
21 Bench Block stack A BLOCK EVER 7 REPS
8-12 Deadlift
3x
pushups to failure
BAND leg curl to failure
1x
35 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM
20 bench leg lifts every rest period
50 Multi D lunge Curls as fast as possible https://www.youtube.com/watch?v=WbotdQFz9ks
100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
