LIFT 120516


Monday, 05Dec16


Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Plank DB Lateral Raise/Tricep Extension (light-switch@rounds)
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Frog Glute Raises
  • 2 minute Jump Rope

Partner Ab Routine: One holds the plank position while the other finishes his/her reps.
Long Plank/20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 5 minutes

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & 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 Cleans 5-5-5-5-5-5…
  • BB Wide Grip High Pulls 5-5-5-5-5-5…

*Increase your weight every 3 sets


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

  • Mtn Climbers
  • KB Triple Crush (kb curl-press-tricep extension-repeat)
  • Burpees
  • Skaters