LIFT 102816

LIFT

Friday, 28Nov16

 

Warmup – 2 rounds of

40 seconds each of…

  • Air Squats
  • PVC Shoulder Passes
  • Shoulder Taps
  • Push-up to Toe Taps
  • Pigeon Stretch
  • Kneeling Hip Stretch
  • 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 Front Squats 5-5-5-5-5…..
  • BB Floor to Overhead 5-5-5-5-5…

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

  • Battle Ropes
  • Skaters
  • Jumping Pull-ups
  • KB Swings
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