LIFT 033016

LIFT

Wednesday, 30Mar16

Med Ball Warm-up

30 seconds at each movement for 2 rounds:

• MB Dynamic Squat & Push
• MB Jumping Jacks
• MB Alternating Lateral Lunge w/ OH press
• MB Hands on Ball or Med Ball Hand to Hand Pass
• MB Ab Hand to Hand Roll-out/in (modified on knees)
• MB Mtn. Climbers
• MB Single Leg Hip Thrust (r)
• MB Single Leg Hip Thrust (l)
• MB Crab Reaches (r)
• MB Crab Reaches (l)

IGOUGO Ladder

You will need a pair of kettlebells you can dead clean. This will go on for 25 minutes.

• 3 cleans + 1 press + 1 Front squat
• UGO
• 4 cleans + 1 press + 1 Front squat     > Partner performs DB Curls
• UGO
• 5 cleans + 1 press + 1 Front squat

Then repeat the process with strict presses, using the same KB you can strictly press:

• 1 clean + 3 presses + 1 Front squat
• UGO
• 1 clean + 4 presses + 1 Front squat   > Partner performs MB Lateral Lunges w Overhead Press
• UGO
• 1 clean + 5 presses + 1 Front squat

And finally with squats:

• 1 clean + 1 press + 3 Front squats
• UGO
• 1 clean + 1 press + 4 Front squats    > Partner performs Dynamic Squats
• UGO
• 1 clean + 1 press + 5 Front squats

Rest = 1 minute / watch the clock / Repeat for the time allotted.

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