LIFT 061217

Monday, 12June17

Warm-up: 2rds

1:30 Jump Rope

30 sec of…

  • Dynamic Squats
  • Forward/Rear Lunges (Alt sides each rd)
  • Med-ball Overhead Chops
  • Med-ball Alt. Hand Push-ups
  • Med-ball Hip Extension (R)
  • Med-ball Hip Extension (L)
  • Med-ball Sit-up w/ Overhead Push

 

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

  • Quad-Focused Movement – Back Squat – 3-4 sets, 15-20 reps
  • Hamstring-Focused Movement – Stiff-Leg Deadlift – 2-3 sets , 10-15 reps
  • Vertical Pull – Chin-ups 30 reps
  • Horizontal Pull – BB Row  2-3 sets, 15-20 reps

Pump Work:

Chest, Shoulders and Arms (very little to no rest between movements)

  • Flyes  2-3 sets , 15-20 reps
  • Lateral Raise 2-3 sets, 15-20 reps
  • BB Curl – 20 reps + max reps of Triceps pull downs every time you break.

Finisher: 10 rds (15 min Cap)

  • 40-yd Sled Push