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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
interruption at 7 min
Toe touches 30 sec
Sprinter Sit-ups 60 sec
2x
interruption at 14 min
Superman 20 sec
plank hip tap 20 sec
2x
Interruption at 21 min
20 sec side plank hold R-L
2x
30 min AMRAP
? movement
bosu crunch w med ball
trampoline jumping jack 50
suicide run( 5 touches)
Spin hill 90 sec
Rowers 300m
10 sets of jab cross 2 knee strike
12 TRX tricep ext
rope slam race or sled race
LIFT
warm up- myofascial release glutes
squat t hold- low back raises then stretch
https://www.youtube.com/watch?v=4PIJb8dHgXk
6-8 floor press close grip- rest pause on last set – http://www.youtube.com/watch?v=TmIni_6Z538
Squat (rest pause on last set)
3x
15-20 band leg curl
6-8 bent over row rest pause on last set
3x
6-8 RDL rest pause
6 seated military press drop set 8/10
3x
Split
100 tricep ext
100 calf raises
