LIFT 082317

Wednesday, 23Aug17

Warm-up: 1 rd

30 seconds of..

  • Dyanic Squats
  • Skips
  • Alt. Lateral Lunge
  • Groiners w/T-Stab
  • Up/Down Dog
  • Long Sit-ups
    1:30 Jump Rope

Partner workout: Move quickly, support and spot each other at all times

Back Squats 4 sets x 8 reps

Then…..4rds

  • 10 single leg knee tucks
  • 10 DB Front Squats
  • Run 200m

Then….2rds

  • Deadlifts 5 sets x 5 reps after each set ..
  • 1 minute Jump rope

Then …. 3rds

  • Bumper Plate Grip Walk

Length of gym and back (find a challengeing weight )

 

Finisher: 3rds

  • Farmers Carry (length of gym and back)
  • 5 DB walking Lunges w/overhead press
  • 45 Second Plank
  • 200m Run
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