LIFT 101016

LIFT

Monday, 10Oct16

 

Warm-up – 2 rounds of 1:30 of Jump Rope

  • Overhead Air Squats
  • Overhead Forward Lunges
  • Banded Pull Apart
  • PVC Shoulder Passes
  • Lite DB Internal/External Rotations (arms at side and holding db’s at 90*, out & in)
  • Banded Push-ups

3 minute Dynamax Ab Routine
120 reps of 4 rounds of 10 reps each – Alt V-ups, Russian Twists & Hollow body w/ Reverse Crunch

Partner Up / 22 minute limit / 11 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  5-5-5-5-5…..
  • DB Flyes on Stepper  5-5-5-5-5…..

This is a 20 second work with a 10 second recovery 4 rounds no rest

  • Battling Rope
  • KB Goblet Style Front Press (not overhead)
  • Med Ball Single Arm Push-ups (switch@rounds)
  • Sit-outs

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