Strength Interval

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

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

side v -ups 30 sec R-L

in and out 30 sec (knee straight or bent)

swivel plank 45 sec

cannonballs 25 sec

bicycles 20 sec

rest

repeat with 10 sec less on everything

Interval https://youtu.be/_wNJcuw63zw

Strength heavy as possible for 8-12 reps – muscle fatigue

20-10 section going for range of motion and speed –

A. lunges turf and back

B. dips failure ( 8-12) https://www.youtube.com/watch?v=DcxMgoLamy0

20 Band overhead tricep ext https://www.youtube.com/watch?v=gDSjEeyaCko

2x

20W/10R

wide grip TRX rows

Full burpee – https://www.youtube.com/watch?v=zqcN3oPwiOM

https://www.youtube.com/watch?v=POgN7RxNZtk

4x

lunges turf and back

Dips failure 8-12

20 Band tricp ext

2x

20W/10R

rope swats

Lateral touch n jump [set up cones]

4x

C. 8-12 Pullups or TRX pullups

D. 8-12 Kb squat press

2x

20W/10R

high knees

wide grip pushups

4x

8-12 Pullups

8-12 Kb squat press

2x

20W-10R

TRX curls

trx Jump squats

4x

800m Run (Time)

Max Effort 800m Run