LIFT 011218

Friday, 12Jan18

 

Group Warm-up: 5rds

  • Jumping Jacks 25 reps
  • *Tempo Rear Lunge (r) 5 reps
  • *Tempo Rear Lunge (l) 5 reps
  • Inchworm 5-4-3-2-1

* Temp 3 sec down / 3 sec up

 

Pre-game: 2rds (partner)

  • Restricted Sprint (Alt Down and Back)
  • Tire Walks  30 sec
  • Band Thrusters – 1 Min (3sec Hold @ top)

 

Workout:

Strength, Muscle & Power

1) Ground to Overhead  6 reps x 3 set

2A) DB See Saw Chest Press 5 reps x 5 sets
2B) Weighted Chin-ups 4-6 reps x 5sets

3A) 1 Rope Climbers Pull-ups
3B) Max Dips  x 4 sets
3C) 30  Tire Slams  (15r/15l)   X 4 Sets

 

CORE: 3 rounds (9 cycles)

  • 30 sec Hollow-out
  • 30 Sec Russian Twist
  • 30 sec Rest

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