LIFT 011917

Thursday, 19Jan17
Warm-up 2 rounds of 30 seconds each:

• Air Squats
• Junping Jacks
• Skips
• Lateral Lunges
• Arm Circles
• Up/Down Dog
• Push-up to Toe Tap

1:30 minute Jump Rope

3 minute Ab Routine:

• 10 Sit-up Wallslams,
• 20 Russian Twist
• 10 T- Crunch

Partner Workout:

*Increase your weight every 3 sets

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

• Back Squats 5-5-5-3-3-3
• Raised Hip Extensions  5r/5l plus 10 Box Jumps 5-5-5-3-3-3..

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 16 cycles NON-STOP

• Plate Front Raise
• Thrusters
• Deadlifts
• Air-dyne Sprint