LIFT 010617

LIFT

Friday, 06Jan17

Warm-up 2 rounds of 35 seconds each:

• Air Squats
• PVC Overhead Snatch Drops
• PVC Rear Rotational Lunge
• Push-up to Toe Tap
• Groiners w/T Stab
• Crab Reaches
• 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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 Floor Presses 5-5-5-3-3-3…
• BB RDL’s 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

• Walkout to Push-ups
• KB Cleans (switch@rounds)
• Renegade Rows
• Air-Dyne Sprints