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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
Warm-up
Interval https://youtu.be/_wNJcuw63zw
CardioFusion
interruption at 7 min
Toe touches 30 sec
Sprinter Sit-ups 40 sec
2x
interruption at 14 min (may want matts )
Superman 25 sec
plank elbow strike 25 sec https://youtu.be/tGx6sh-1V7w
2x
Interruption at 21 min (grab matts if needed)
20 sec side plank hold R-L
2x
30 min AMRAP
Spin hill 90 sec
Evade and Lat Step https://youtu.be/lNAjYCiouxk ( full Rack 10x > <=1 )
24 bosu crunch w med ball https://youtu.be/O_X_xULHSdM
24 band lat jack
suicide run( 4 touches)
12 TRX tricep ext
10 sets of R,L knee strike 5 on R, 5 on L
rope race ( 150 per person is number) knees on bosu feet up (have towel or wipes close by)
Indian run
Stretch
