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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