LIFT 071017

Monday, 10July17

 

Warm-up: 2rds

3 min Jump Rope, followed by 30 sec of
* Dynamic Squats
* Pull Aparts Chest
* Pull Aparts Overhead
* Groiners w/T-Stab
* Up/Down Dog
* Hollow Out Switches

 

Partner Workout:

1. Back Squat – 3 sets of 1-1-1 rep
*rest 10 seconds between reps to add weight.

Super sets:
1. KB Front Squat – 3 sets of 12 reps
2. KB Bentover Row – 3 sets of 8 reps
3. KB DBl Clean and Press – 3 sets of 4 reps

 

Finisher: 3rds
* 20 Split Jumps (10 reps each side)
* 15 Push Through Push-ups
* 10 Pull-ups
* 40yd Sprint AFAF’nP