LIFT 051116


Wednesday, 11May16

Warm-up 2 rounds: 1 minute Jump Rope

30 Seconds of:

  • Dynamic Squats
  • Lateral Lunge to Rear Crossover Lunge (r)
  • Lateral Lunge to Rear Crossover Lunge (l)
  • Flings
  • Elbow Plank to Alternating T-Stab
  • Glute Raises with Push to Opposite Knee (r)
  • Glute Raises with Push to Opposite Knee (l)
  • Aternating Full Plank ladder Drill (follow instructors lead)

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Floor Presses 6-6-6-6-6… reps for 10 minutes
  • BB Hang Squat Cleans 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Walkout to Push-up
  • Battle Rope
  • Jumping Pull-ups
  • Dynamax Ball Alternating Kneeling Single Arm Push Wall Toss