LIFT 122316

LIFT

Friday, 23Dec16

Warm-up 2 rounds of 40 seconds each:

• Med Ball Cycle
• Med Ball Squat & Push
• Alt. Rear Lunge w/Swing
• PVC Pass-overs
• Push-up to Toe Tap
• Crab Reaches
• 1:30 minute Jump Rope

6 minute Partner Ab Routine: 10 Overhead Tosses, 10 Chest Passes, 10 Rotation Tosses

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 Dead-lifts 5-5-5-3-3-3…
• BB/DB Bicep Curls 10-10-10-8-8-8…

*Increase your weight every 3 sets

Circuit:

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

• Air-Dyne Sprints
• Half Burpees
• DB Curls to Overhead
• Chin-ups