Punch Christmas in the face
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Push Test till failure (AMRAP – Reps)
do as many pushups until failure ( full range of motion)
level 1- knees
level 2- toes
level 3 – red band around back
CardioFusion
40W/10R
A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8
B. ALT band resisted step up https://youtu.be/pL8KT5UjAfs
C. bird dog thumbs up 1 sec pause https://youtu.be/4Wb90_xA4xU
D. tramp climber (3/5 lbs) / jump rope at fatigue https://youtu.be/RxSlz8SB38c
E 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. spin seated w db punches (mid to high tension) 3/5 lbs
E. 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
