The Grind
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
45sec 3x
A med ball diagonal knee chops R/L Med Ball Jumps squats
https://www.youtube.com/watch?v=aSV2NpX04rc
B battle jacks-rope punches ski jumper
spin tread climber- hill – tread climber
C rip saw – punches R/L https://www.youtube.com/watch?v=CRCsdkRZ19c
https://www.youtube.com/watch?v=CKHsGLVYlOQ
D bosu spider man- bosu upside down crunches -bosu pushups
20w -10r
med ball slam (high knees) 3x
rope bat raise (fake jump rope) 3x https://www.youtube.com/watch?v=DwGU4CUs500
band jumping pull 3x https://www.youtube.com/watch?v=Ppa7uKn9ne0
Slider sled 3x
45 sec 3x
A reverse lunge slam https://www.youtube.com/watch?v=HN0vu5nVZiw
fwd backward med ball slam
B spin tread climber/ hill / tread climber
C trx karoke lunge/ trx pushups /karoke lunge
D sea saw slider – fwd back ward bear crawl (no slider)
LIFT
1-4 cadence dips
20-30 band kick back
single leg glute raise R-L
box step 3 negative then 7 positive R-L
3x
elevator squats
15-25 curls to lat raise https://www.youtube.com/watch?v=jP8WgiDOoz8
3x
15 band leg curl
partner land mine glute raise https://www.youtube.com/watch?v=lFOeUGqRdVk
8-12 close grip bench
chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s
3x
walking SRDL https://www.youtube.com/watch?v=o6B7KaAx2lM
Walking lunges
2x
warm up
15*20 chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s
15-20 band Row https://www.youtube.com/watch?v=vZqUgSGhRlI
20 landmine twist
2x
3-5 Neg Pullups
8-12 undertaker row w landmine R-L
Bench Press 8-6-4-4-drop set 15-20
4x
8 negative chest fly
15 close grip landmine press
25 bench leg lift
2x
slider shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
10-15 RDL
10-12 bench curls
4x
