Savage
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
NYR
hang from bar
45 sec/ 75 sec
CardioFusion
3 min swap on command
lat shuffle- plank jack to leg lift https://www.youtube.com/watch?v=6OWm1zsdgg0
BAS right left upper cut
kb swings
bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc
bosu crunches
Spin up-down-reverse spin with punches
30 sec
bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68
hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA
touch down / high knees on command
2x
AMRAP
A. 1 foot hops to bear crawl 2x
15 wall ball
lat shuffle to 10 kb ext 3x
B. 7 overhead step up
14 seated driver
C. 1 min seated sprint
D. 20 SS band Row
20 band chest press
30 sec
bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68
hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA
touch down / high knees on command
2x
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
