LIFT 101617
Monday, 16Oct17
Warm-up: 2rds (30 sec each)
- Air Squats
- Forward/Backward Skips
- Quad Stretch w/Opposite Arm Reach
- Push-up to Down Dog
- Walkout to Dbl Knee Tap
- Plank
1:30 Jump Rope
Pre-game: 5 min EMOM (Alt. Sides)
- #1 – 2 Kettlebell Sprawl Clean & Press
- #2- 4 Kettlebell Sprawl Clean & Press
- #3- 6 Kettlebell Sprawl Clean & Press
- #4- 8 Kettlebell Sprawl Clean & Press
- #5- 10 Kettlebell Sprawl Clean & Press
Partner Workout:
Move quickly, support and spot each other at all times
- Deadlifts : 5 sets of 8reps + 2 set of 3
- Pull-ups: 32 Reps – Goal is 4 sets or less
- KB Single Leg Squat – 6 sets for 3 reps each side
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: 4rds 20/10 Non-stop (Circuit Style)
- Switches
- KB Swings
- Goblet Squats
- Junping Pull-ups
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