LIFT 050917

Tuesday , 09May17

-Warm-up: 2rds (30 sec each)

  • Skips
  • Seal Jacks
  • PVC Pass Through
  • Groiners w/ T-stab
  • Push Through Push-up
  • Supermans
    1:30 Jump Rope

-Partner Workout: Move quickly, support and spot each other at all times

  • Floor Press: 5 sets of 8reps + 2 set of 3
  • Chin-ups: 32 Reps – 4 sets or less
  • DB Forward Raise – 6 sets for 6 reps (3r/3l)

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

  • Bent Over Lateral Raise
  • Sit-outs
  • KB Shoulder Pass
  • Squat Thrusts

-Core: Partner D-max Ab Wheel

  • 7 Over Head Toss
  • 7 Chest Pass
  • 7 R hand Push Pass
  • 7 L hand Push Pass
  • 7 Long Arm Toss R
  • 7 Long Arm Toss L

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