LIFT 112516

LIFT

Friday, 25Nov16

 

Warm-up 2 rounds – 30 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog
  • 1:30 Jump Rope

4 mins for 10 reps of: Dynamax V-ups, Russian Twist, Reverse Crunch w/Knee 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  Cleans 5-5-5-5-5…..
  • BB Muscle Snatch 5-5-5-5-5…

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

  • DB Alternating Snatch
  • KB Cleans (r/l switch@rounds)
  • Squats Thrust
  • Figure 8 to Hold

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