LIFT 101316

LIFT

Thursday, 13Oct16

 

Warm-up – 2 rounds of

40 seconds each of… 2 minute Jump Rope

  • Med Ball Chop Cycle 1 round
  • Med Ball Squat & Push
  • Med Ball Rear Lunges
  • Hip Extensions on MB
  • Push-ups Over MB

4 minute Ab Routine –

90 reps total of 10 reps of: Dynamax  Knee-Knee-Dbl Knee
Get-up Situp and Russian Twist

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/Lateral DB Curls  5-5-5-5-5…..
  • BB Close Grip Floor Press/Men Skull Crushers/Women DB Kickbacks 5-5-5-5-5…

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

  • A-B-C Kickouts
  • Ball Slams
  • Chin-ups
  • Air Dyne Sprints
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