Punch Christmas in the face

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

CardioFusion

40W/10R

A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8

B. ALT band resisted step up https://youtu.be/pL8KT5UjAfs

C. band assisted pushup clap for advanced)

D. plankster

E. thruster

F bosu crunch https://youtu.be/O_X_xULHSdM

3x

20w/ 10sec W/ 20 sec W 10 sec rest

20 sec kb air climber https://youtu.be/oE3Ahmpf89o

10 sec kb pullover https://youtu.be/OV3jgMRA3V0

20 sec mnt climber

rest/reset 10sec

3x

[take db/plates to spin]

60/20

A. attached band sprint to punch jab,cross, jab, cross purple/green https://youtu.be/sdQYs7HQPtk

B. row

C. pop jack w curl red/ purple https://youtu.be/erCb_sl6tUk

D. shuttle run

E. spin seated w db punches (mid to high tension) 3/5 lbs

F. bosu paddle

2x

split

40 med ball side to side R+L=1

40 SL calf raises 40R/40L

LIFT

Tuesday

10 Landmine SRDL R/L

15 band vertical abduction

3x

30 med ball squeeze

30 kb sumo squat 5 sec slow cadence

2x

8-12 barbell box squat

dumbell tricep ext 5 sec cadence up and down

15 band lateral raise https://www.youtube.com/watch?v=w72VhMPb5Kg

3x

12-15 band leg curls

12 step ups

5-8 close grip floor press

15 band tricpe pushdown

3x

Thursday

4-8 Bench press 5 sec cadence up and down @ 60 -65 %

15 x cross https://www.youtube.com/watch?v=X391MRc4by0

4x

10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4 5s/10s

15 bench leg lifts

2x

15 Situp med ball throws

15-20 barbell RDL

3x

50 Chinups as fast as possible (12 landmine twist every-time you stop )

split

75 Dips

75 rope Curls

20-10(s)

pushups

db lat raise

4x

Print Friendly, PDF & Email