LIFT 122316
LIFT
Friday, 23Dec16
Warm-up 2 rounds of 40 seconds each:
- Med Ball Cycle
- Med Ball Squat & Push
- Alt. Rear Lunge w/Swing
- PVC Pass-overs
- Push-up to Toe Tap
- Crab Reaches
- 1:30 minute Jump Rope
6 minute Partner Ab Routine: 10 Overhead Tosses, 10 Chest Passes, 10 Rotation Tosses
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 Dead-lifts 5-5-5-3-3-3…
- BB/DB Bicep Curls 10-10-10-8-8-8…
*Increase your weight every 3 sets
Circuit:
This is a 25 second work / 15 second rest for 4 rounds no rest
- Air-Dyne Sprints
- Half Burpees
- DB Curls to Overhead
- Chin-ups