LIFT 101116

LIFT

Tuesday, 11Oct16

 

Warm-up – 2 rounds of Rope Jump 1:30

40 seconds each of…

  • Air Squats
  • PVC Shoulder Passes
  • PVC Overhead Squats
  • Skater to High Knee Return
  • Hip Flexor Stretch: Kneeling Lunge w/ Arm O/H
  • Pigeon Stretch

3 minute Dynamax Ab Routine –
90 reps = 3 rounds of 10-sit-ups, 10 Wall Side Toss Right & Left

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 Hang Snatch  5-5-5-5-5….. works on the hip extension, 2nd & 3rd pulls (mod#)
  • BB Dead-lifts  5-5-5-5-5…..

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Anterior Reaches
  • DB Staggered Stance Snatch
  • KB Side to Side Swings
  • Airdyne Sprints

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