LIFT 111116

LIFT

Friday, 11Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Air Squats
  • PVC Hang Squat Cleans
  • PVC Sotts Presses
  • Squat Thrusts
  • Groiners / T-Stab / T-Twist
  • Pigeon Stretch
  • Crab Reaches
  • 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 Dead-lifts 5-5-5-5-5…
  • BB Hang Squat Clean & Press 5-5-5-5-5…

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

  • DB Split Squats
  • DB Renegade Rows
  • DB RDL’s
  • Air-Dyne Sprints

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