LIFT 122115


Monday, 21Dec15


Warm-up 2 rounds of:

  • Med Ball Chops (4 moves)
  • Jump Rope 2 mins
  • 10 Groiners to T Stab (5×5)
  • 10 Push-ups to Downward Dog to Toe-tap

5 reps X 4 sets Partner Lifts

Work with a partner on these lifts. Make sure that you work while the other recovers. Recovery reps should performed immediately after the lifts and no longer than 90 seconds between recovery reps and rest for each. This is a strength based workout, so make sure that the weight you select reflects the repetitions required. No low balling on this one. Make sure to spot your partner safely.

  • BB Dead-lifts / 10 reps of Plank (full) to Pike
  • BB Squats / 10 Squat Jumps
  • BB Bench Press / 10 Push-ups
  • BB Military Press / 10 Pike Presses
  • BB Bent Over Rows / 10 Scap Pulls