V-10
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
AmRap min 1-25
20 KB tricep etc- Primal Sprint 40 sec
2x
shuttle Run 4 x
Bear Crawl
spin 30-30 seated pull apart
2x
12 Band kneeling punch R https://www.youtube.com/watch?v=hzUbaMOeiRU&index=60&list=UUK4Yoeflfs0OKylRzGcOxxw
L 2x
Row 200
15 pulsating crunches
https://www.youtube.com/watch?v=hbIOOlgLyXQ
2x
INTERVALS
20-10
band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
band BLT https://www.youtube.com/watch?v=nFlyrF7xS-4
2x
20-10
TRX knee tuck (mod slider knee tuck )
TRX plank
2x
spin sprint 20-10s
4x
rope race ( set up team and only one person can work at a time )
ladies
50 glute raise R-L https://www.youtube.com/watch?v=DPbYbbyTIGE
Fellas
split
60 rope curls https://www.youtube.com/watch?v=25F8Jimue_8
60 trx tricep ext
LIFT
5 negative pullups partner pulls down
Bench press 5-8 reps
3x
pullups to failure rest 30 repeat
bench press rest 30 repeat
2x
incline kb press 15-20
negative rope curls 8
4x
last set max rep curls
dips 5x to failure rest 30 sec
Lades
8-12 squats
5-5 sec cadence up and down tricep ext
4x
15 band leg curl
15 TRX split squat lunges
12-15 bent over row
3x
deadlift 20-30 reps
20-30 R-L inner thigh band slider
15 band lat raise R-L https://www.youtube.com/watch?v=w72VhMPb5Kg
3x
