PM sessions are ON -At home workout below

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

Amrap https://youtu.be/dBmgRAivtTQ

Hurricane

10min amrap

Row 250

10 knee strikes R/L

10 roundhouse kicks R/L https://youtu.be/_7qutZ2WgZo

30 Attached band press

30 Bosu lateral shuffle https://youtu.be/PDq1vupws5M

30 bosu mnt climber

10 min amrap

A. 3x 180 bag https://youtu.be/Ohzst4O_G2w

B. Shuttle run 5 x

C. 3 Bosu complex https://youtu.be/A_z2qnnazkY

D. 15 band side Plank row r-l https://youtu.be/zQpCAnbcbOU

Spin 1 min

10 min amrap

20 bag push (do this against a Wall) https://youtu.be/jTAVw-vmV9w

20 jab cross duck

10 Bosu burpee https://youtu.be/8N-Jpyl2wVM

Row or spin 1 min your choice

10 Kb tricep etc Shuttle run 3x https://youtu.be/0wX31m10NwQ

Finisher

Kb raise or plate raise https://youtu.be/4d1PFFlbL5o

40 bicycle crunches rl=2

Run 250

2x

Abominable Ladder (Time)

10 close grip push-ups

10 Plank hip taps R+L=1

10 V-ups

10 jumping lunges with twist R+L=1 or (Modify with reverse lunges with a twist )

10 Monkey Squat

then 99999

88888

77777 all they way down to 0  quickly as possible

Here is a video with all the moves http://www.youtube.com/watch?v=nwpQRclVNA4

LIFT

Block Bench 95 % for 5 reps

drop weight bench w/o block at 65 do 8-12 reps (stop 1 rep before failure )

10 BSS lunge 3-3 cadence

10 w 1 sec pause barbell glute raise on toes

3x

8-12 behind neck pullups

12-15 incline bench reverse fly

10 trx leg curl

15 barbell RDL @ 65%

3x

15-20 band push down

15-20 preacher curl

barbell squat Drop Set ( 5 heavy box squat 90%/ Drop to 65 percent w/o box for 8-12 )

3x

20 scoops (hold onto racked barbell w weight if lower back is effected) https://www.youtube.com/watch?v=xSunE544nBM

30 calf raises

3x