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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