Rescuer
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
pre-workout
20 R/L ankle rotations-
2min w 30 sec swap
A. med ball combo R-L – Liberty step (chest squeeze) – wall ball
2min w 30 sec swap
B. lat shuffle – bag knee strikes 2x
2min w 30 sec swap
C. sword slice R- band jumping pull sword slice L – band jumping pull (squat pull at fatigue
2min w 30 sec swap
D. spin db punches [heavy tension] – 30 secs spin sprint [lower tension speed up ] 2x
2x
[partner up] SAVE ME
A. lat sled drag R-L (down and back) / spin hill 1x
B. row 300 / run in place on tramp 1x
C. 4 firefighter drag w jab,cross, jab / plank angles
D. 10 bosu pushup half burpee combo / trx power pull 1x
50 kb good mornings
lat sled drag R-L (down and back)
LIFT
warm up – low back raise stretch – row 300
RDL m Activation
8 splits squat lunge 5×5 cadence
3x
15- 20 band leg curl
6-6-6 pullup rest pause
3x
Med ball chest squeeze 5 sec hold 10 pulses 5 sec hold
15 band crossover
3x
Landmine Row Drop set R/L 6/6/6
lat raise activation
3x
