LIFT 101216

LIFT

Wednesday, 12Oct16

 

Warm-up – 3 rounds of

40 seconds each of…

  • 100m Run
  • Staggered Stance Air Squats
  • Skater
  • Kneeling Hip Stretch
  • Pigeon Stretch
  • Push-up to Toe Tap

3 minute “Burpee AMRAP Challenge”

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 Back Squats  5-5-5-5-5…..
  • BB Romanian Dead-lifts  5-5-5-5-5…..

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

  • Battle Ropes
  • Blue Box Dynamic Squats
  • Lateral Jump Over Plates (35 or 45 plate should be on it’s side)
  • 25# Plate Floor to Overhead

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