LIFT 041317
LIFT ( Burpee Day 23)
Thursday, 13Apr17
Warmup – 2 rounds of
30 seconds each of…
- Drop Squats
- Alternating Forward Lunges
- Push-up to Toe Tap
- Cosack Stretch
- Bear Crawls
1:30 minute Jump Rope
3 minute Static Ab Routine – 30 sec each (9 cycles)
- Plank,
- Hollow Out
- Superman
Partner Up / IGOUGO for 12 minutes
Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Challenge yourself !!!!
- 1 Clean, 1 Front Squat, 1 Press
- 2 Clean, 2 Front Squat, 2 Press …
Continue until both partners perform 5 of each movement then drop reps back to 1 and climb up the ladder until 12 minutes expire
Meta-Shred Circuit:
This is a 25 second work with a 10 second recovery 4 rounds (20 cycles) no rest between rds
- High Knees
- Sumo Burpees
- Knee-Knee-Stand w single Racked KB (KB on right side lead with righ knee)
- Figure 8 to Hold
- KB Swings