LIFT 011917
Thursday, 19Jan17
Warm-up 2 rounds of 30 seconds each:
- Air Squats
- Junping Jacks
- Skips
- Lateral Lunges
- Arm Circles
- Up/Down Dog
- Push-up to Toe Tap
1:30 minute Jump Rope
3 minute Ab Routine:
- 10 Sit-up Wallslams,
- 20 Russian Twist
- 10 T- 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
- Back Squats 5-5-5-3-3-3
- Raised Hip Extensions 5r/5l plus 10 Box Jumps 5-5-5-3-3-3..
Meta Shred Circuit:
This is a 25 second work / 10 second rest for 16 cycles NON-STOP
- Plate Front Raise
- Thrusters
- Deadlifts
- Air-dyne Sprint
Posted in Bodyweight, Box Jumps, Combo Movements, Core, Endurance, Fat Burner, Full Body Strength, Group Fittness, Heavy Week, Jump Rope, Mobility, Sprints, Strength, Warm-up