LIFT 052417

Wednesday, 24May17

Warm-up: 2 Rounds

• 300m Run
• 12 Walking Lunge
• 8 PVC Pass Throughs
• 30 Sec Tree Climb (alt side ea rd)

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

1. BB Deadlifts – 3 sets x 5reps + 3sets x 1
2. 40yd Sled Pull Ups x3
2a. 40yd Sled Row x3
3. BB Shoulder Press 3 sets x 5 reps

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:

40yd Sprint/ 10 Skaters / 15 Power Jacks (touch ankles to overhead) – AMRAP 4min

Rest 1:30

Single KB Deadlifts / Single KB Cleans / KB High Pull.

20-20-20 x4 = 4min Circuit