LIFT 112316


Wednesday, 23Nov16


Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Lizard Stretch
  • Groiners to T-Stab
  • 1:30 minute Jump Rope

4 minute Ab Routine –

10 reps of: Dynamax V-ups, Russian Twist, Reverse Crunch w/Knee Kip

Getting Sweaty and Strong before you Get Stuffed after Eating Wrong


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 Deadlifts 5-5-5-5-5…..
  • BB Bent Over Rows 5-5-5-5-5…

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

  • Bulgarian Squats (switch@rounds)
  • DB Bench Pullovers
  • Knee-Knee-Stand w Racked KB (KB on right side lead with right knee/switch@rounds)
  • Burpees