LIFT 102716

Lift

Thursday, 27Oct16

 

Warmup – 2 rounds of

40 seconds each of…

  • Air Squats
  • Forward/Rear Lunges (r)
  • Forward/Rear Lunges (l)
  • Seal Jacks
  • Frog Hip Lifts
  • 1:30 minute Jump Rope

3 minute Ab Routine – 90 reps total of 10 reps of:

Dynamax Ball to Chest Sit-ups, Russian Twist & Reverse Crunch w/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 Rear Lunges 5-5-5-5-5…..
  • BB Floor Presses 5-5-5-5-5…

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

  • DB Chest Flyes
  • DB Renegade Rows
  • DB Hang Squat Clean Thruster
  • Air-Dyne Sprints
Posted in , , , , , , ,