LIFT 102416

LIFT

Monday, 24Oct16

Warmup – 2 rounds of

40 seconds each of… 1:30 minute Jump Rope

• Squat w Adductor/Hamstring Stretch
• Shoulder Rolls (20 sec thumbs up/thumbs back)
• Push-up to Toe Tap
• Lizard Stretch
• Groiners to T-Stab

3 minute Ab Routine –

90 reps total of 10 reps of: Dynamax Knee Knee Dbl Knee Sit-up, Russian Twist, Reverse Crunch w/Knee Kip

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 Bent Over Rows 5-5-5-5-5…

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

• Single Leg Eccentric Box Step-ups (step-up and take 5 seconds to lower)
• Chin-ups
• Knee-Knee-Stand w DB Overhead (DB on right side lead with right knee/switch@rounds)
• Ball Slams