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