re-group
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
NYR
50 decline situps extra credit
Pre-Workout
practice lat lunge
CardioFusion
Must do A then B each round switching between
4 min command
A. 1 row or 2 Spin or 3 Bosu
B.
KB sequence 1 https://youtu.be/GV6r-YD8lLw
40 sec each no rest
wood chopper R white/blue
tactical squat yellow/red
wood chooper L
lat lunge row
sky touches
kb Russian twist
row
spin
bosu
KB sequence 1
40 sec each no rest
wood chopper R
tactical squat
wood chooper L
lat lunge row
sky touches
kb Russian twist
row
spin
bosu
KB sequence 1
40 sec each no rest
wood chopper R
tactical squat
wood chooper L
lat lunge row
sky touches
kb Russian twist
relay race
rope race
sled race
LIFT
15-20 band leg curl https://youtu.be/sZwVPvqda00
10-12 barbell RDL
8-10 behind neck pullups
http://www.youtube.com/watch?v=bppoUBELWIQ
10 trx pull apart
4x
Guys
12-15 reverse grip barbell Row
bench press 8 -12 reps then negatives on last 3 reps
3x
ladies
15-20 incline db bench row
10 trx tricep ext
10-12 dumbell kickback
3x
20-10
vups
jack press
