Nightmare on Squad street
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Toe touches 30 sec
Sprinter Sit-ups 60 sec
2x
Superman 20 sec
plank hip tap 20 sec
2x
30 min AMRAP
trampoline jumping jack 50
tramp jump rope 25
Rowers 300m
Wall balls 15
wall ball twist 15
Kruger Curls ( 20 alt 5 double use handles)
facecutters ie. facepulls 20
5 Sprints to the wall w/6 total DB Punches
Lat step on box 20
bosu rope waves on your knees 60 total
rope slam race
LIFT
warm up- myofascial release glutes
squat t hold- low back raises then stretch
https://www.youtube.com/watch?v=4PIJb8dHgXk
6-8 floor press close grip- rest pause on last set – http://www.youtube.com/watch?v=TmIni_6Z538
Squat (rest pause on last set)
3x
15-20 band leg curl
6-8 bent over row rest pause on last set
3x
6-8 RDL rest pause
6 seated military press drop set 8/10
3x
Split
100 tricep ext
100 calf raises
