LIFT 042417

Monday, 24Apr17

Warm-up: 2rds (30 sec each)

  • Dynamic Squats
  • Alt Lateral Lunges
  • Stationary Alt Stiff Leg March
  • Quad Stretch w/Opposite Arm Reach
  • Push-up to Toe Tap

1:30 Jump Rope


Partner Workout: Move quickly, support and spot each other at all times – NO EXCEPTION

  • Deficit Deadlifts = with a 35 lb plate below the feet  (85% of your max i.e. if you lift 100 lbs then rep with 85 lbs) – 5 sets of 5 reps
  • Weighted Inverted Rows (challenge yourself by placing feet on box ) – 8 reps for 4 sets
  • KB Single leg squats (foot on bench & KB in rack position) make sure you squat parallel – 6 sets – 3reps each side.

Make sure your resting at least 90 seconds between sets for full recovery using these heavy loads. Remember you should only be able to lift the weight chosen for the desired reps.


Finisher: 4rds 20/10 Non-stop (Circuit Style)

  • Evil-jumps
  • Renegade Row w/Push-up
  • Ab Circles
  • KB Swings