LIFT 112516
LIFT
Friday, 25Nov16
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
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 Cleans 5-5-5-5-5…..
- BB Muscle Snatch 5-5-5-5-5…
This is a 25 second work with a 15 second recovery 4 rounds no rest
- DB Alternating Snatch
- KB Cleans (r/l switch@rounds)
- Squats Thrust
- Figure 8 to Hold
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