LIFT 071217

Wednesday, 12July17

Warm-up: 2rds

• 2 minute Jump Rope
• 30 sec. Squat Thrusts
• 30 sec. Jumping Jacks
• 30 sec. Push-ups
• 30 sec. Up/Downward Dog
• 30 sec. Groiners
• 30 Sec. Hip Extension March

 

Partner Workout:

1. BB Deadlift – 3 sets of 3-2-1 reps
2. KB Swings 4rds / 20 Sec + 5 *Eccentric Pull-ups immediately following the KBS
3. DB Alt Curls 3 sets of 10 each Arm + band pull-downs max reps.

*Lower yourself to a count of 3 Mississippi

 

Finisher: 3rds

* 5 Half Burpees
* *10 Half Kneeling DB Overhead Press
* 15 Mtn. Climbers (each leg)
* 20 KB swings

*DB is held on the opposite side of the forward knee