LIFT 042517 (Posted early)

Tuesday, 25Apr17

Warm-up: 2rds

2 min Jump Rope (followed by 30 sec each movement)

  • Jumping Jacks
  • Chest Band Pull-aparts
  • Overhead Band Pull-aparts
  • ALt Rear Lunges
  • Shoulder Taps
  • Up/Down Dog

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

  • Bench Press – 85% of max 5 reps for 5sets
  • DB Seated Shoulder Press- (strict & heavy) 6 reps for 3 sets
  • Curls & Band Pull Downs -10-8-6-4-2-4-6-8-10 reps ( i.e. 10 curls +10 pull downs….)

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: 3rds

  • 24 Box Jumps
  • 12 Thruster
  • 6 Plyo-Push-ups

between rds 200m Run

Posted in , , , , , , , , , , ,