turn and burn

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

CardioFusion

Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x

B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x

C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos

side kicks https://youtu.be/0BNQ544SqU0

bench crunches https://youtu.be/sVrMTuttiTU

alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)

obstacle 20 AmRap

30 Russian twist

15 wallball

weave in out of bags / lat shuffle 4x

sled press

run 300

30 db skiers

row 250

weave https://youtu.be/FNw36rI6hFs

IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA
weave https://youtu.be/FNw36rI6hFs

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA

LIFT

12 ALT KB press then 6 double KB press

15-20 db/ band rear delt pullapart

4x

20-25 weighted barbell slider calf raises

10 plate press

behind neck pullups hold 1 sec at top

plate press

4x

barbell back squat 6/6/6 on last set drop do 8 then drop and do 12

3 pull up negatives

3x

split reps however desired

75 landmine front squats

75 band leg curls

db/band pullapart https://youtu.be/vlu_BCtttYg

landmine squat https://www.youtube.com/watch?v=hJ6XnlQ3yBU

plate press https://www.youtube.com/watch?v=5wGyxskfbx4

Drop Set https://youtu.be/kVbwcPohY3k

slider calf raiseshttps://www.youtube.com/watch?v=Hwv7Uui1I7s

Finisher

50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg