round and round
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
30W-20R round 1
40-20 round 2
60-20
40-20
30-20
rotate
spin seated
row
primal sprint round 2,3 and 4 do superman after 30 sec mod primal jump squat
walk it out push-up https://www.youtube.com/watch?v=LEwYL9ULpNc
Amrap
10 V-ups
20 supermans
25 touch n jump
10 AR press R-L https://www.youtube.com/watch?v=dIX9IwUg-nE
20 skaters w med ball
ape crawl w med ball
bosu rainbow https://www.youtube.com/watch?v=0TiyXFfH6FM
60-20
spin hill
row
primal overhead squats
pushups- burpee on command
Ab finisher
LIFT
10 Landmine deadlift R-L
15 innerthigh band
3x
30 med ball squeeze
30 kb sumo squat slow cadence
3x
8-12 box squat
trx tricep ext
3x
weighed walking lunges
12 slider leg curls
Guys
Bench presses pyramid 6 sets total
15 Situp med ball throws
15-20 Dead lift
3x
50 Pullups
100 divide
Dips
rope Curls
