*Shift
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
2 min stations swap 30/30
row/Russian Twist
Spin up/ Down
primal sprint/ primal over head squat
2x (round 2 move to 1 min)
12 min amrap
12 trx tricep ext
20 BAND CURLS
run touch or lateral shuffle
12 V-ups
20 BOSU CRUNCHES
2 min 2 min stations swap 30/30
row/Russian Twist
Spin up/ Down
primal sprint/ primal over head squat
1x
{partner up}
20-10
kb tricep ext
trx jump squat
3x
Stretch
LIFT
5×5 bench L close grip
Pull ups L meddow Rows 12-15 R-L
15 incline plate press L kb tricep ext
cammon Rows barbell row
3x
partner leg curl
12-15 RDL
3x
8-12 barbell tricep ext L plate kick backs
15-20 lateral raises
20-10
slider leg curls
band squat press
4x
