Silver Bells
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
30 reps squat correction drill https://youtu.be/mJSexD5g0ZE
MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo
CardioFusion
30 sec W-5 rest -10 sec W
A. 30sec kb swings – 10 sec knee strike
3x
B. band punches -jumping row
2 yellow/ 2 reds (no handle) – 1 black or 1 purple for jumping pull
3x
C. row- rower med ball press
3x
D. spin hill-sprint
3x
E.lat step bosu – explosive platform pushups
3x
once completed AAA. BBB. CCC. DDD. EEE
then do aa . bb. cc. dd. ee
_____________
2x 3x round 1 2x round 2
Amrap
12 R/L wall ball twist
24 switch step slam
bag agility one fit cones bear crawl 4x
row 300
12 BW SRDL
videos
band punches https://youtu.be/vdtIu3RSxO0
jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M
rower med ball press https://youtu.be/MhkOL03YyEk
Videos
BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk
switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc
twist https://www.youtube.com/watch?v=uPvNMpLNGxc
band sti ups https://youtu.be/V3CDdoEotX8
LIFT
RDL rest pause 6/6/6-4-2
10-15 DB pullover black kb/ 2 25 lbs
3x
bench press rest pause 6/6/6-4-2
20 band leg curl
3x
bent over row rest pause 6/6/6-4-2
squat rest pause 6/6/6-8-10
3x
split 50
decline db or kb press
kb/ db decline bench Situps
split 50
behind neck pull ups
band /db pullapart
Videos
kb decline bench https://youtu.be/2qbPsyuF9uU
Rest pause sets https://youtu.be/Iw2FDkV3zx0
band pullapart https://youtu.be/vlu_BCtttYg
db pullover https://youtu.be/V3XisEmryHE
