LIFT 110916

LIFT

Wednesday, 09Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Dynamic Squats
  • Banded Pull Aparts
  • Forward/Rear Lunges (switch@rounds)
  • Seal Jacks
  • Push-up to Toe Taps
  • Lizard Stretch
  • Shoulder Taps
  • 1:30 minute Jump Rope

3 minute Dynamax Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/Kip

 

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 Bench / Floor Presses 5-5-5-5-5…
  • DB Flyes 5-5-5-5-5…

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

  • DB Tricep Overhead Presses
  • Mtn. Climbers
  • Push Through Push-ups
  • Air-Dyne Sprints

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