LIFT 072617
Wednesday, 26July17
Warm-up: 2rds
- Skips
- Dynamic Squats
- Lateral Lunges
- Push-up to Toe Tap
- Groiner w/ T-Stab
- Superman Hold
1:30 Jump Rope
Partner Workout: Move quickly, support and spot each other at all times
Floor Press – 10 minutes
2 sets of 8-10 reps (warm-up)
Then build up to 3 sets of 3 HEAVY reps
* steadily increase your weight until you find your 3rep max then repeat 2x’s
Super set: 7 sets x 6 reps
- DB Renegade Row
- Chin-ups
*between sets 6 Burpees
Finisher: 9 Minute AMRAP
- 200M Run
- 7 Box Jumps
- 3 KB Front Squats
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