Winter olympic shenanigans
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
NYR
Row 500 under 2:15/150
45work/ 5 rest
skaters -ice breaker 2x ( table tilt https://www.youtube.com/watch?v=zYfpOtKIf64
olympic curling -med ball slam 2x http://www.youtube.com/watch?v=5bw3C25_LAo
spin hill – alpine climb 2x
bilathon (1 arm figure 8 walk 3 squats) 2x
1x
amrap 15 min
20 ski ropes
24 snow angles
row 200
20 half pipe https://www.youtube.com/watch?v=pPDPmSuDRbg
bob sled
salom run
LIFT
slow cadence bench 1-3 sec for 10 reps- bang out 5
standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro
25 band preacher curl
10 pull apart
3x
Dips failure
10-15 db kick backs
squats 10-8-6 – 6
4x
10-15 drag curl barbell
10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro
3x
Split
50 trx tricep ext
50 bench leg lift
50 rear delt raise (head planted)
Ladies
8-12 close grip bench press
8-12 megasoras http://www.youtube.com/watch?v=QiUYSj_XLTc
3x
band leg curl
walking lunge
15-20 db kick back
3x
30 med ball squeeze
12 step ups R-L
15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU
2x
wall sit 50 sec
Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY
wall sit 40 sec
Sled pull- sled push 3x
Wall Sit 30 sec
Sled pull- sled push 2x
