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