LIFT 050817

Monday, 08May17

Warm-up: 2rds (30 sec each)

• Banded Air Squats
• Banded Forward March
• Banded High Knees (switch @ each Rd)
• Quad Stretch w/Opposite Arm Reach
• Tree Climb
  1:30 Jump Rope

Partner Workout: Move quickly, support and spot each other at all times – NO EXCEPTION

Legs & Back

• Deadlifts : 5 sets of 8reps + 2 set of 3
• Pull-ups: 32 Reps – Goal is 4 sets or less
• KB Single Leg Squat – 6 sets for  3 reps each side

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

Finisher: 4rds 20/10 Non-stop (Circuit Style)

• Switches
• KB Swings
• Goblet Squats
• Junping Pull-ups

Core:

Partner D-max Ab Wheel ( coach will explain)