LIFT 012016

LIFT

Wednesday, 20Jan16

 

3 rounds w/ 30 seconds on each movement

  • Jump Rope (1:30)
  • Rear Lunge to Rotation
  • Alternating Single Leg Dead-lift w/ Reach
  • Push-up to Alt. Groiner to T-Stab
  • Crab Reaches
  • Hip Bridge w/ Knee Drive

 

3  Stations, 8 minutes each station for Max Rounds

1:30 min rest in between stations

  • 6 KB Swings
  • 20 Dynamic Squats
  • 6 KB Goblet Squat to Rear Lunge (6 r/l)

rest

  • 6 KB High pulls
  • 20 Overhead Band Pulls
  • 6 KB Push Press (6r/l)

rest

  • 6 KB Rows (6 r/l)
  • 10 Ball Slams
  • 6 Chin-ups

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