LIFT 051017

Wednesday, 10May17

-Warm-up: 2rds (20 sec each)

  • Med-ball Squat & Push
  • Med-ball Jacks
  • Med-ball R side Chop
  • Med-ball L side Chop
  • Med-ball R side Hip Extension
  • Med-ball L side Hip Extension
  • Med-ball Push-up (alt sides @ each rd)
  • Med-ball V-ups

*Flow from one movement to the next without pausing or hesitating

 

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

  • BB Overhead Press: 5 sets of 6 reps + 2 set of 3
  • Push-ups: 50 Reps – 3 sets or less
  • Bench Dips: 50 reps – 3 sets or less (hands and feet on bench- weighted optional)
  • Dbl KB Row – 5 sets of 5reps

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:  9-Minute EMOM

Min 1-3: 3 Burpees + 7 Squat Clean Thruster

Min 4-6:  5 Burpees + 5 Squat Clean Thruster

Min 7-9: 7 Burpees + 3 Squat Clean Thruster

 

– Core: Partner D-max Ab Wheel

  • 7 Overhead 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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