LIFT 033117
LIFT (Burpee Day 11)
Friday, 31Mar17
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
3 minute Ab Routine:
10 V-ups, 10 Russian Twist, 10 Rev Crunch
LIFT:
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 Back Squats 5-5-5-3-3-3…
- DB Stationary Lunges 5-5-5-3-3-3…
Meta Shred Circuit:
This is a 20 second work / 10 second rest for 4 rounds: non-stop
- *Burpee Evil Jumps
- Sit-outs
- DB Lateral Lunge w/Press
- Squat Thrusts
- DB Frog Thrusts
* perform a Split Jump after each Burpee