LIFT 011617

LIFT

Monday, 16Jan17

Partner Warm-up 2 rounds of 35 seconds each:

• Air Squats / High Knees (switch@rounds)
• Partner Split Jumps
• Dynamax Plank Ball Passes
• Partner Squat Jumps
• Partner Push-up DBL Hand Slaps
• Partner Sit-up Opposite Hand Slaps
• 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…
• DB Chest Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

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

• KB Swing to Walkout to Push-up
• KB Cleans (switch@rounds)
• DB Renegade Rows
• Battle Ropes