LIFT 111016

LIFT

Thursday, 10Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Staggered Squats (switch@rounds)
  • Banded Pull Aparts
  • Lateral Lunges
  • Flings
  • Burpees
  • Pigeon Stretch
  • Walkouts
  • 1:30 minute Jump Rope

3 minute Dynamax Ab 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 Bent Over Rows 5-5-5-5-5…
  • DB Banded Rig Rows 5-5-5-5-5… (attach band on rig and seated row downward, single arm)

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

  • Battle Ropes
  • DB Bent Over Laterals
  • Chin-ups
  • Slam Ball

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