LIFT 042617

Wednesday, 26Apr17 ( Posted Early)

Warm-up:

3 min Jump Rope, followed by 2rds of the following movements for 30 sec each

  • Drop Squats
  • Forward/Rear Lunge
  • PVC Overhead Figure 8’s
  • Up/Down Dog
  • Hollow Out

 

Partner LIFT Workout:

Move quickly, support and spot each other at all times.

  • Back Squat –  4 sets x 6reps followed by 2 sets x 12 reps
  • Bent Over Rows – 3 sets x 8reps
  • Single Arm Farmers Carry – 30/30 4rds (30 sec carry/ 30 sec rest)

Finisher: 20/10 4 rds (16 cycles)

  • Airdyne Bike Sprints
  • Pull-ups
  • Plate Rainbows
  • DB Snatches