The only time is NOW
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Interval https://youtu.be/_wNJcuw63zw
20W/10R
archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4
scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc
archer pushup L
scissor bicycles
archer pushup R
toe touches
archer pushup L
toetouches
speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q
L
R
L
20-10
under-grip row https://www.youtube.com/watch?v=5ZzJIVwnpik
karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E&list=UUK4Yoeflfs0OKylRzGcOxxw&index=14
trx pushup
under-grip row
karaoke lunge
trx pushup
trx curl
starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o
jump squat
trx curl
starfish
trxjump squat
2 min blitz
touch n jump- frog jump- bw thruster- half burpee- plank hip tap
https://www.youtube.com/watch?v=Oa2dE9yk4NM
https://www.youtube.com/watch?v=SV07IkxJ_jk
https://www.youtube.com/watch?v=K2JEEpXpXbA
Pre-Workout
practice starfish
foam roll IT bands
20 band ankle rotations
Reps
seated curl-seated jump squat
5-5
4-4
3-3
2-2
1-1
5 Godzilla https://www.youtube.com/watch?v=Qrt5Xi8T1xk
15 wood chopper R-L https://www.youtube.com/watch?v=m4raXMlPok8&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw
plate spin 1;15 25/45
3x
NYR 100 calf raises
