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