LIFT 112216

Tuesday, 22Nov16

Warmup – 2 rounds of
30 seconds each of…

• Air Squats
• PVC Shoulder Pass Throughs
• Arm Cricles
• Downward/Upward Dog
• Hip Extensions
• Push Through Push-ups
• Groiners
• Crab Reaches

1:30 minute Jump Rope

Core:

4 minute Dynamax Routine /Quickly perform 10 reps of:

• Alt. V-Ups (r/l=2)
• Russian Twist
• Rev Crunch w/Kip

Partner Workout:

20 minute limit / 10 minutes each movement

Encorage & assist 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 5-5-5-5-5-5…
• BB Snatch Grip High Pulls 5-5-5-5-5-5…

*Incresase your weight every 3 sets

Circuit:

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

• Slam Ball
• KB SA High-Pulls
• DB Lateral Raises
• DB Plank Walks.