LIFT 122116

LIFT

Wednesday, 21Dec16

 

Warm-up 2 rounds of:

  • Air Squats
  • Butt Kickers
  • Skipping
  • Groiners w/T Stab
  • Cossack Lunge Stretch
  • Static Crab Bridge
  • Hollow Outs
  • 1:30 minute Jump Rope

3 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 Back Squats 5-5-5-3-3-3…
  • BB Bent Over Rows 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Mtn Climbers
  • Single DB Bent Over Speed Rows
  • DB Hang Squat Cleans
  • KB Cleans (switch@rounds)
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