LIFT 082117

Monday, 21Aug17

Warm-up: 2rds

Run Small Loopy (202)

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
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