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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