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 8 glute raise R-L – Liberty step (chest squeeze) – wall ball
2min amrap
B. 2 lat shuffle – 2 shuttle -1 slider run
2min w 30 sec swap
C. band side raise R – sword slice R
band side raise L sword slice L
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. 30 ropes slams / half way sit up hold 1x
D. 10 bosu pushup half burpee combo / trx starfish 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
