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

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