LIFT 101416

LIFT

Friday, 14Oct16

Warm-up – 2 rounds of

40 seconds each of… 2 minute Jump Rope

• Air Squats
• Lateral Lunges
• PVC Shoulder Passes
• Lizard Stretch
• Groiners to T-Stab

3 minute Ab Routine –

90 reps total of 10 reps of: Dynamax  Sit-up and Wall Toss, Half Kneeling Rotational Toss R/L

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 Press 5-5-5-5-5…..
• BB Bent Over Rows 5-5-5-5-5…

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

• KB Front Squats
• KB Swings
• Jumping Pull-ups
• Sled Overhead Pulls