LIFT 070616


Wednesday, 06Jul16


Warm-up 2 rounds

  • 3 minute Jump Rope
  • 30 second Air Squats
  • 30 second Squat Thrust w/ Alt. T-Stab
  • 30 second Walkout to Push-up
  • 30 second Full Plank to Pike Position

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 Shoulder Presses  6-6-6-6-6
  • BB Squat Cleans 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • KB Swings
  • Dynamax Static Squat Quick Switch
  • Air Dyne Sprints
  • Tactical Lunges

Dynamax Static Squat Quick Switch is performed while in a squat position place the ball just under your bum with one hand on the ball in front and the other at the rear and quickly switching handswithout letting the ball touch the ground.