LIFT 051117
Thursday, 11May17
Warm-up: 3 rds
- 1-Minute Jump Rope
-
30 Second Squat Hold
- 30 Second Hang
- 30 Second Plank
Partner Workout: Move quickly, support and spot each other at all times
- Back Squats: 5 sets of 5 reps + 2 set of BB Squats Jumps 10 reps
- 100 Sit-ups: 4 sets or less
- Heavy Farmers Carry: Any Object 2 lengths of gym = 1rd – 3 rds. Every break = 5 Burpees
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: (18 minutes)
- Minute 1: 18 Push-ups
- Minute 2: Max Reps Wallball
- Minute 3: 18 Kettlebell Swings
- Minute 4: 1 min Jump Rope
- Minute 5: Max Reps Air Squats
- Minute 6: 18 Squat Thrust
– 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
Posted in 5for5 Training, Bodyweight, Burpees, Core, EMOM, Endurance, Farmers Walk/Carry, Fat Burner, Finisher, Full Body Strength, Group Fittness, Heavy Week, Jump Rope, Kettlebell, Lift, Static Hold