LIFT 021816

LIFT

Thursday, 18Feb16

 

3 rounds of Body-weight Ex for 30 seconds each:

  • Jumping Jacks
  • Air Squats
  • Prisoner Jump Squats
  • Rear Lunge with a High Knee Jump
  • Skaters
  • Downward/Upward Dog
  • Push-ups
  • Sit-outs

Strength Ladder

Let’s do the opposing ladder routine with a 25 minute cap. In order for this ROD to be effective, it must be performed with heavier than normal weight.

  • 1 DB Hang Squat Cleans  / 5 Split Squat Jumps / 10 Burpees
  • 2 DB Hang Squat Cleans /  5 Split Squat Jumps /   9 Burpees
  • 3 DB Hang Squat Cleans /  5 Split Squat Jumps /   8 Burpees
  • 4 DB Hang Squat Cleans /  5 Split Squat Jumps /   7 Burpees
  • 5 DB Hang Squat Cleans /  5 Split Squat Jumps /   6 Burpees … the jumps will be counted as 1 rep for r&l. Do it fast and heavy til you reach the opposite finishing number of 10 to 1 ratio. i.e.  10 DB Hang Squat Clean / 5 Split Squat Jumps / 1 Burpee.

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