Savage

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

2min swap every 30 sec

lat shuffle- plank jack to leg lift 2x https://www.youtube.com/watch?v=6OWm1zsdgg0

rower -Arnold press 2x

Spin up-down

banded warrior R-L https://www.youtube.com/watch?v=NPmVVo4Ag2Q Band twist R-L

2x on 2nd round do 1 min

30 sec

bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68

hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA

trainers choice

3x

AMRAP

3 bear crawl combo https://www.youtube.com/watch?v=A_z2qnnazkY

3 lat shuffle tricep 10 ext 3x

10 med ball slam

10 bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc

SA farmer walk green/Yellow

LIFT

5 Bench press

15-20 Dead lift

3x

12-15 reverse Bench press

15 bench leg lifts

2x

15-20 plate press

Pullups to failure

2x

10-12 banded kb row https://www.youtube.com/watch?v=_HNe8wgXW0A

3x

Hern press https://www.youtube.com/watch?v=D8Yq_BT4z-A

3x

trx tricep ext

3x

divide

30 Barbell Tricep ext

30/50 trx lying curl https://www.youtube.com/watch?v=kRVCEw0hd98

ladies

Amrap

turf KB lunges

12 slider leg curl

12-15 dips

12-15 box barbell Squat

10 land mine Dead lift R-L https://www.youtube.com/watch?v=Q2WFdeGrkW4

Step ups

preacher curl