LIFT 103117
Tuesday, 31Oct17
Warm-up: 2rds ( 30 sec each movement)
- Alt. Rear Lunges
- Ankle Jacks
- Butt Kickers
- Hip Extension Alt. March
- Hollow Out
3 Minute Foam Roll (upper/lower)
Partner Workout: Move quickly, support and spot each other at all times
- Shoulder Press: 5, 3, 1 rep
Example: 225 is your 1rep Max
Take 65% of 225 = 145 5 sets of 5 reps
Take 85% of 225= 190 3 sets of 3 reps
Take 95% of 225= 215 3 sets of 1 rep
- Inverted Row/High-pull – 50 Reps (Goal 4 sets or less)
- 10 long Sit-ups, 20 v-ups, 20 Muffin Tops, 1 Minute Plank (3minutes)
Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.
Finisher: 7 minute AMRAP
- 15 Air Squats
- 10 Push-up
- 5 Pull-ups
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