LIFT 120816

LIFT

Thursday, 08Dec16

Warm-up 2 rounds of:

• Air Squats
• Forward/Rear Lunge (switch@rounds)
• Alternating Anterior Reaches
• Push-up to Toe Touch
• Frog Sit-ups
• Crab Reaches
• 2 minute Jump Rope

Partner Ab Routine:20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 4 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 Military Press 5-5-5-3-3-3…
• BB Muscle Snatch 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

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

• DB Lateral Raise
• Squat Thrusts
• TRX Face Pulls
• Battle Ropes

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