LIFT 072417
Monday, 24July17
Warm-up: 2rds
30 seconds each movement
- Dynamic Squats
- Butt Kickers
- Chest Band Pull-aparts
- Overhead Pull-aparts
- GroinerGroiners w/ T-stab
- D-max Alt. Feet to Hand Pass
1:30 Jump Rope
Partner Workout: Move quickly, support and spot each other at all times
Back Squats – 10 minutes
- 2 sets of 8-10 reps (warm-up)
- Work up to 3 sets of 3 HEAVY reps
Super set: 7 sets x 10 reps
- DB See Saw Floor Press
- Single Arm DB Rows (5r/5l)
*between sets 10 Slamball
Finisher: 7 minutes AMRAP
- 4 Hang Squats Cleans
- 8 Hand Release Push-ups
- 16 Kettlebell Swings
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