LIFT 071117

Tuesday, 10July17

 

Warm-up: 2rds

Run 202 & back

Then 2rds of the following movement for 30 sec each

• Skips
• Butt Kickers
• Alt Rear Lunges
• Lateral Hops
•  Mtn Climbers
• Side Plank (switch sides rd 2)

 

Partner Workout:

1. *Bench Press/Floor Press- 3 sets of 2-2-2 reps
2. Wide Push-ups w/ deficit (weighted)
3. Superset- Recline Row 4 sets 10 reps + Banded Face Pulls – max reps between sets.
4. 100 Weighted Sit-ups

*Cluster Sets: rest 10 seconds between reps to increase weight. (Example: set#1:
1 rep @ 70% max, rest 10 seconds, 1 rep- @ 80% max, rest 10 seconds, 1 rep @ 90%… then partners goes)

Finisher:

25/15 for 16 cycles

• DB Renegade Rows
• Burpees
• KB Figure 8 to hold
•  Slamball