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
Posted in 5for5 Training, Bodyweight, Core, Deadlifts, Fat Burner, Finisher, Full Body Strength, Group Fittness, Heavy Week, Jump Rope, Lift, Max Reps, Medicine Ball, Partner Workout, Sled, Squats, Strength, Warm-up