LIFT 120715

Monday, 07Dec15

 

Warm-up- 3rds

  • 1 minute jump rope
  • 20 Dynamic Squats
  • 15 Mtn Climbers (r+l=1)
  • Shuttle run 4 Lengths of gym

 

Muscle Up

6-2 reps / move up in weight as you reduce your reps (work solo or with a partner)

  • BB Power Snatch (pause-set your back and go)
  • BB Deadlift
  • Back Squat
  • KB Farmers Walk 5 lengths of gym then 4,3,2,1
  • SandBag Sit-ups
  • Bench Press/Floor Press
  •  T-Row
  • Bumper Plate Burpees

Go Heavy and Rest as needed!

 

CORE– 3rds

  • 20 Rocky Sit-ups
  • 50 Flutter Kicks
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