LIFT 050917

Tuesday , 09May17

-Warm-up: 2rds (30 sec each)

• Skips
• Seal Jacks
• PVC Pass Through
• Groiners w/ T-stab
• Push Through Push-up
• Supermans
  1:30 Jump Rope

-Partner Workout: Move quickly, support and spot each other at all times

• Floor Press: 5 sets of 8reps + 2 set of 3
• Chin-ups: 32 Reps – 4 sets or less
• DB Forward Raise – 6 sets for 6 reps (3r/3l)

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

-Finisher: 4rds 20/10 Non-stop

• Bent Over Lateral Raise
• Sit-outs
• KB Shoulder Pass
• Squat Thrusts

-Core: Partner D-max Ab Wheel

• 7 Over Head Toss
• 7 Chest Pass
• 7 R hand Push Pass
• 7 L hand Push Pass
• 7 Long Arm Toss R
• 7 Long Arm Toss L