LIFT 120516

LIFT

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

Circuit:

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

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