LIFT 090217

Monday, 02Oct17

 

Warm-up: 2rds

  • Dynamic Squats
  • Seal Jacks
  • Skaters
  • Arm Circles
  • Push-up to Down Dog
  • Elbow to Knees Crunch

1:30 Jump Rope

 

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

500 reps (Ascending weight)

Movements:

  • BB Overhead  Press
  • Push-up
  • Dumbbell Row
  • Pull-up
  • KB Goblet Squat

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

Example: Ascending weight

50 pounds x 10 reps x 2 sets
55 pounds x 10 reps x 2 sets
60 pounds x 10 reps x 2 sets
65 pounds x 10 reps x 2 sets
70 pounds x 10 reps x 2 sets

 

Finisher: Cooling Run

  • Run the Loop or 800m’s
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