LIFT 033117

LIFT (Burpee Day 11)

Friday, 31Mar17

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • High Knees
  • Band Pull Aparts
  • Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Ad-ductor Stretch
  • Groiners to Elbow-Stab ——>After 2 rounds 2:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

LIFT:

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…
  • DB Stationary Lunges 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • *Burpee Evil Jumps
  • Sit-outs
  • DB Lateral Lunge w/Press
  • Squat Thrusts
  • DB Frog Thrusts

* perform a Split Jump after each Burpee

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