LIFT 112416

LIFT

Thursday, 24Nov16

 

Warm-up 2 rounds – 30 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog
  • 1:30 Jump Rope

4 mins for 10 reps of: Dynamax V-ups, Russian Twist, Reverse Crunch w/Knee Kip

 

Sweaty Before Stuffed

Partner / Floor Presses for 10 minutes 5-5-5-5…

Rest 2 minutes

4 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.

Take 1:00 rest between each triplet.

Here are the triplets:

  • DB High Pulls / DB Thrusters / Ball Slams      40-40-40 x 2 = 4min
  • Kettlebell Swings / Burpees / KB Rows    40-40-40 x 2 = 4min
  • Kettlebell Clean L / Kettlebell Clean R / Sit-outs     40-40-40 x 2 = 4min
  • Push-ups / KB Presses (l) / KB Presses (r)     40-40-40 x 2 = 4min

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