LIFT 062817

Wednesday, 27June17

Warm-up: 2rds

30 seconds of..

• Dyanic Squats
• Skips
• Alt. Lateral Lunge
• Groiners w/T-Stab
• Up/Down Dog
• Long Sit-ups

1:30 Jump Rope
Partner Workout: Move quickly, support and spot each other at all times

A1. Barbell Squat – 4 x 8reps
A2. Band Deadlifts 20 seconds (rapid)

B2. 7 BB Snatch Pulls / 3 Pull-up (3min AMRAP)

C1. Dumbbell Floor Press – 5×5 reps
B2. D-max Wall  Push – 20 seconds (rapid)

D1.  Band Curls + Band Pull Downs – 20/20/20 rest 3rds (rapid)

 

Finisher: 9 min EMOM

• 1 Hang Squat Clean + 1 Front Squat + 3 Squat Thrusts + 5 Dbl DB Swings