LIFT 120616


Tuesday, 06Dec16


Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Alternating Anterior Reaches
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Crab Reaches
  • 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 Deadlifts 5-5-5-3-3-3…
  • BB Floor Presses 5-5-5-3-3-3…

*Increase your weight every 3 sets


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

  • DB Thrusters
  • KB Clean (switch@rounds)
  • KB Swings
  • Push-ups