LIFT 121916

LIFT

Monday, 19Dec16

Warm-up 2 rounds of:

• Deep Squats with Adductor Stretch
• Alternating Lateral Lunges
• Groiners to T-Stab
• Push-up to Toe Touch
• Hip Bridge
• Superman
• 1:30 minute Jump Rope

3 minute Partner Ab Routine: 20 V-ups, 15 Russian Twist, 15 Rev Crunch

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 Sumo Dead-lifts 5-5-5-3-3-3…
  feet out wide toes outward with hands grasping shoulder width on bar.
• BB DB Alternating Floor Press 5-5-5-3-3-3…
  with dumbbells in each hand lower one arm while the other static holds and alternate. L/R = 1rep

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

• Deep DB Box Squats to High Pull
• Side Plank Push-ups
• 2 Jack Burpees
• 1 round Bear Crawls 3-3-3-3 (forward/backward/side to side) 1 round

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