LIFT 031717

LIFT

Friday, 17Mar17

Weekly Warm-up: 30 seconds of…

• Dynamic Squats
• High Knee Skips
• Butt Kickers
• Alt. Lateral Lunge Jumps
• Frankenstein High Kicks w/Double Arm Reach
• Groiners to T-Stab
• Hollow Rock
• 1:30 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  Hang Cleans 5-5-5-3-3-3…
• BB Deadlifts 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

This is a 20 second work / 10 second rest for 4 rounds: non-stop

• DB Snatches (switch@rounds)
• Sit-outs
• KB Cleans
• Frog Push-ups
• Dynamax Rollouts