LIFT 053117

Wednesday, 31May17

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

  • Bench Press: 5 sets of 8reps + 2 set of 3
  • Chin-ups: 32 Reps – 4 sets or less
  • Bumper Plate Forward Raise – 4 sets for 8 reps + Max reps Inverted BB Rows

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 25/10 Non-stop

  • *Single Arm Band Row
  • Sit-outs
  • KB Shoulder Pass
  • Squat Thrusts

* Fasten band to Rig takecan athletic stance and wrap the band around your hand and pull the band until your hand is at your side. Switch sides each rd.