LIFT 09May16

Monday, 09May16

Warm-up: 2rds

1:00 Jump Rope
30 second Flings
30 second Dynamic Squats
30 second Push-up to Alt Toe Taps
30 second Mtn Climbers
30 second Hip Extension (switch @ each rd)

Strength: 11-Minute EMOM

Minute 1-3:  5 Front Squats (155/85) + 3 Squat Thrusts

Minute 4: Rest & Add Weight

Minutes 5-7: 3 Front Squats (175/95) + 5 Squat Thrusts

Minute 8: Rest & Add Weight

Minutes 9-11: 1 Front Squat (205/115) + 7 Squat Thrusts

 

Workout:

600M Run

Followed by:

7 Rounds:

  • 3 DB Hang Squat Cleans (45/30)
  • 9 Wallballs (16/12)

Ending with:

600M Run

 

Partner Core/Endurance: 3 minutes each

  • 7 Dbl Knee Crunch Toss Back
  • 14 Squat Jumps

*Each team will need one Dynamx Ball choose a challenge weight for this portion of the routine  – Move Quickly for 3 minutes

 

 

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