Suicide Alley
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
foam roll inner thigh
CardioFusion
3 min (45 sec swap)
row – lat raise -row – lat raise – row 1x
up -sprint- band punches -reverse 1x
2 lat shuffle to 3 pop squats https://youtu.be/erCb_sl6tUk
(everyone) suicide 3 min
12 wall ball thruster long
5 med ball slam med
12 touch jump short
2 min (30 sec swap)
row – lat raise 2x
1 lat shuffle to 4 pop squat
spin up- band punches 2x
2 min suicide
12 wall ball thruster (long)
12 touch jump (short )
1 min no swaps in movements
row
lat shuffle – to 5 pop squat https://youtu.be/erCb_sl6tUk
spin
1 min suicide
12 touch n jump (long to med ball)
20/10
kb air climber/ kb pull over https://youtu.be/oE3Ahmpf89o / https://youtu.be/OV3jgMRA3V0
3x
kb sump high pull / run n touch- horz turf 2x
3x
parter band lat shuffle R
L
swap partners
2x
banded karoke 2x
paper rock scissors for 2 burpee
