LIFT 042716

LIFT

Wednesday, 27Apr16

 

Warm-up – 2 rounds

  • 2 minute Jump Rope
  • 30 sec Dynamic squats
  • 30 sec Split Squats
  • 30 sec Broad Jump-Hop Back (3 hops)-Skaters
  • 30 sec Downward dog to alternating toe taps
  • 30 sec Sit-outs
  • 30 sec Groiners
  • 30 sec Full Plank Jacks (keep butts down)
  • 30 sec Mtn. Climbers

Partner -Up / 20 minute limit / 10 minutes on each body part

Make sure as your partner lifts, you rest for at least 30-45 seconds between sets. Move along consistently.
Encourage, push, motivate & spot each other as you workout.

  • Shoulder Presses 6-6-6-6-6 reps
  • Hang Squat Cleans 6-6-6-6-6 reps

Remove Bars Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds
Light DB’s will be used to unload the shoulders.

  • DB Single Arm Lateral Lunge Clean & Press
  • Air Dyne Sprints
  • Bear Crawl (3 forward/back)
  • Dynamax Knee-Knee-Double Knee Wall Toss
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