LIFT 110716

LIFT

Monday, 07Nov16

Warmup – 2 rounds of

30 seconds each of…

• Air Squats
• PVC Shoulder Passes
• Cat Stretch
• Alt Bird Dog (knees off the ground in sitout position)
• Downward/Upward Dog
• Kneeling Hip Stretch
• Crab Reaches
• 1:30 minute Jump Rope

3 minute Dynamax Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev 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 Shoulder Presses 5-5-5-5-5… (not a push press)
• BB Snatch Grip High Pulls 5-5-5-5-5…

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

• Battle Ropes
• DB Lateral Raises
• Pull-ups
• KB Shrugs

_____________________________________________