LIFT 110816

LIFT

Tuesday, 08Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Air Squats
  • PVC Shoulder Passes
  • Forward/Rear Lunges (switch@rounds)
  • Alt. Anterior Reaches
  • Downward/Upward Dog
  • Pigeon Stretch
  • Single Leg Hip Bridge
  • 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 Back Squats 5-5-5-5-5…
  • BB Forward Lunges 5-5-5-5-5…

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

  • Goblet Squat w/2 banded lateral steps/ Goblet Squat <—–>
  • KB Rear Lunge with Contra-lateral O/H Press
  • TRX Face Pulls
  • Air-Dyne Sprints

________________________________

Posted in , , , , , , , , ,