threshold
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14
band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek
Bootcamp
20-10
pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8
L
4x
run 400 or 200 (based on speed of run)
20-10
trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE
sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w
4x
run 400 or 200 (based on speed of run)
20-10
med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)
sprint in place OR beast mode knee tuck plyo
4x
run 400 or 200 (based on speed of run)
20-10
v-ups
seated alt rope swats https://www.youtube.com/watch?v=3X5DBSYHcM4
4x
run 400 or 200 (based on speed of run)
2 min blitz
burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump
2x
thursters –https://www.youtube.com/watch?v=Ng_mpDHEacA
Finisher
20 weight low back raises
reverse sled or band reverse https://www.youtube.com/watch?v=CTue6OvzkCo
20 band triceps ext
30 rope slams
2x
