LIFT 091416

LIFT

Wednesday, 14Sept16

 

Warm-up: 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second ABC Kick-outs
  • 30 second Crab Reaches
  • 30 second Push-ups
  • 30 second Dynamic Alternating Groiners

Partner Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Floor Presses 5-5-5-5-5-5…..
  • BB Zercher Rear Lunges 5-5-5-5-5-5….. (bring-a-towel for sensitive elbows)

 

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Hurdle Heisman Laterals w Shouldered Dynamax (switch@rounds)
  • DB Renegade Rows
  • Judo Push-ups
  • KB Walking Lunges <—–>

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