LIFT 061317

Tuesday, 13June17

 

Warm-up: 2rds

30 sec of:

  • Skips
  • SLOW Air Squats
  • Drop Squats
  • Arm Circles
  • Groiners w/T-stab
  • Mtn Climbers

1 min Jump Rope

 

Partner Workout: (30 Minute Cap)

Move quickly, support and spot each other at all times

Strength Work – Chest, Shoulders, Arms

  • Bench Press – 4 sets of 5-8reps
  • Overhead Press – 3 sets of 8-12 reps
  • Tricep Dips- 3 sets – Max reps each set

Pump Work – Legs and Back

Squat Jumps –  4rds 20/20
Duck Walks – 4rds 20/20
Reclines Row – 3rds  Max reps each rd

Finisher: (10 minutes)

  • Sled Pull – Max Rds
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