LIFT 032817

LIFT (Burpee Day 8)

Tuesday, 28Mar17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • High Knees
  • Band Pull Aparts
  • Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Ad-ductor Stretch
  • Groiners to Elbow-Stab
  • 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 Squat Cleans 5-5-5-3-3-3…
  • BB Bicep Curls/Rapid Banded Push-downs (30 seconds)  5-5-5-3-3-3…

Meta Shred Circuit: 

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

  • KB Cleans (switch@rounds)
  • Burpees
  • DB Cuban Presses
  • KB Figure 8 to Hold
  • Knees to Elbows
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