LIFT 120916
LIFT
Friday, 09Dec16
Warm-up 2 rounds of:
- Air Squats
- Forward/Rear Lunge (switch@rounds)
- Groiners to T-Stab
- Push-up to Toe Touch
- Crab Reaches
- Hollow Out
- 2 minute Jump Rope
4 minute Partner Ab Routine: 20 V-ups, 15 Russian Twist, 15 Rev Crunch
Partner Workout:
20 minute limit / 10 minutes each movement
Encourage & assist 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 Bent Over Rows 5-5-5-3-3-3…
- BB Close Grip Press/DB Tricep Overhead Press 5-5-5-3-3-3…
Heavy Close grip press and max out with a moderate weight in the tricep overhead press as a finisher.
*Increase your weight every 3 sets
Circuit:
This is a 25 second work with a 15 second recovery 4 rounds no rest
- Air-Dyne Sprints
- DB Kickbacks
- Step-up Jumps
- Pull-ups
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Posted in Barbell Training, Circuit, Core, Fat Burner, Heavy Day, HIIT, Muscle Endurance, Power & Strength