Uphill – Juggernaut 2
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
35 min Amrap
90 sec tread-climber
ape walk turf and back https://www.youtube.com/watch?v=Ka_dTkcn1-o
5 situps 5 sec halfway hold
4situps 4 sec half way hold
3-3
2-2
1-1
marine march turf back
12 wakboarder https://www.youtube.com/watch?v=pPDPmSuDRbg
12 trx squat row
12 trx lunge kick
typewriter 3x https://www.youtube.com/watch?v=MY5vgwLiSfA
5 med ball slam to shuttle run 3x
at min 15 and 35 stop and do
15 sec side plank 15 sec hold R/L 2x
30 sec synergy crunches
team row race row 1000m switch every minute
LIFT
juggernaut week 2
upper body w lower finisher
Bench press
55% x 5
62.5 % x 5
67.5 x 2 x10
67.7 x 10+
leave 1-2 reps on + set
Pullup (note band assistance)
55% x 5
62.5 % x 5
67.5 x 2 x10
67.7 x 10+
leave 1-2 reps on + set
slider press
55% x 5
62.5 % x 5
67.5 x 2 x10
67.7 x 10+
leave 1-2 reps on + set
15 Single leg glute Raise R/L
15 band kick back R/L
15 land mine rdl
3x
leg curl slider
sled reverse pull
3x
Lower body with arm finisher
RDL
55% x 5
62.5 % x 5
67.5 x 2 x10
67.7 x 10+
leave 1-2 reps on + set
Squats
55% x 5
62.5 % x 5
67.5 x 2 x10
67.7 x 10+
leave 1-2 reps on + set
20 D band kick back
20 front Y raises
4x
slow cadence 5-5 kb ext 8-10 reps
5 seated curls- 5 weighted jump squats
4-4
3-3
2-2
1-1
3x
