Suicide Alley
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
foam roll inner thigh
LIFT
40% of max
MTWI (add 1 rep every min )
A. band and db bench press 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15
MTWI (add 1 rep every min )
B. barbell squat 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15
15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s
5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence
m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
3x
m Activation trx tricep ext 6 reps 5sec neg w 2 sec hold at bottom (last set hold till failure)
25 barbell slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s
3x
CardioFusion
3 min (45 sec swap)
row – curl press -row – curl press 1x
up -sprint- band punches -reverse 1x
10 med ball slam 3 lat shuffle to 10 tricep ext amrap
(everyone) suicide 3 min
10 med ball v-up
10 wall ball thruster
10 touch jump
2 min (1 min swap)
row – curl press
lat shuffle to 10 kb tricep ext amrap
spin
2 min suicide
10 wall ball thruster
10 touch jump
1 min
row
lat shuffle
spin
1 min suicide
10 touch jump
20/10
kb air climber/ kb pull over
3x
kb swing / run n touch 2x
3x
