LIFT 032917
I’m LIFT (Burpee Day 9)
Wednesday, 29Mar17
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 ——>After 2 rounds 2:00 min Jump Rope
Pre-game: 5 min Burpee Challenge
Every 30 seconds for 10 cycles
- #1 – 3 Burpees
- #2 -4 Burpees
- #3- 5 Burpees
- #4 – 6 Burpees
- #5 – 7 Burpees
- # 6 – 8 Burpees
- #7 – 9 Burpees
- # 8 – 10 Burpees
- #9- 11 Burpees
- #10- 11 Burpees
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 Bent Over Rows 5-5-5-3-3-3…
- BB Shoulder Presses 5-5-5-3-3-3…
Meta Shred Circuit:
This is a 20 second work / 10 second rest for 4 rounds: non-stop
- Sit-up to Hip-up
- Split Squat to Shoulder Raise
- KB H2H Swings
- Push Through Push-ups
- DB Squats to Arnold Press
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