LIFT 030317
LIFT
Friday, 03Mar17
Warm-up of Med Ball Cycles: 20 seconds of…
O/H Chops-Rotations-(r) Chops-(l) Chops 2x’s
Squat & Push-O/H Lunges-Lateral Lunges w/O/H Press-Alt. Leg Lifts-2 min Jump Rope
3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev 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.
- Super Set BB Floor Press/Chest Flyes 5-5-5-3-3-3…
- Super Set DB Curls/O/H Tricep Extensions 5-5-5-3-3-3…
Meta Shred Circuit: Tabata Time
This is a 20 second work / 10 second rest for 4 rounds: non-stop
- DB Bent Arm Walk
- Crab Toe Taps
- Groiners
- Squat Jump to Split Squats
- Chin-ups