NEVER peak
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
pre wokout ankle rotations
foam roll it band
practice https://www.youtube.com/watch?v=dRRLx2aeAxE
4 min interval (/swap ever 30 sec)
A. seated sprint spin- stand-tread climber – reverse spin 2x
B. row-/ab hold/reverse row/locked leg row 2x
C. primal sprint /pushups/bear crawl / burpee 2x
D. lateral shuffle / horizontal Heisman R/L / med ball slam 2x
Rope race
4 min interval (/swap ever 30 sec)
A. stand/tread climber – 4x
B. row/ab hold 4x
C. jump squats / primal row 4 x
D. lateral shuffle / med ball slam 4x
Sled race
LIFT
juggernaut week 1
upper body
Bench press
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
Pullup (note band assistance)
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
slider press
60%x4 x10
60% x10+ (
leave 2-3 reps on each set (go as many as possible on 5 set) (10+)
Split 75 (should max at 15 reps)
barbell Curl
dips
split 75
low back raises
lat raise
reverse fly
