LIFT 021317

LIFT

Monday, 13Feb17

Warm-up 2 rounds of 30 seconds each:

• Dynamic Squats
• Alt. Rear Lunges
• Alt. Lateral Lunge Jumps
• Groiners w/ Elbow Reach
• Pigeon Stretch
• Downward Dog Push-ups
• 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 Dead-Lifts 5-5-5-3-3-3…
• KB Farmers Walk…. walk the length of the gym & back 2 x’s. Do not put the KB’s down during walk.

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds with a 1 min rest after 2 rounds:

• High Knee Runner
• Mtn Climber Sprints
• Skater Hops
• Plyo Push-ups
• Sit-outs

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