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

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