LIFT 033017

LIFT (Burpee Challenge Day 10)

Thursday, 30Mar17

 

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

5 Burpees every 30 seconds for 10 cycles

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 Floor Presses 5-5-5-3-3-3…
  • DB Chest Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • Push-ups
  • Mtn. Climbers
  • Renegade Rows
  • Jump Squats
  • DB Pull-overs
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