LIFT 110117
Wednesday, 01Nov17
Warm-up 2 rounds
2 minute Jump Rope
- 30 sec. Band Deadlifts
- 30 sec. Band Push Press
- 30 sec. Band Leg Lift (r)
- 30 sec. Band Leg Lift (l)
- 3 min Foam Roll Upper/Lower
Partner Workout: Move quickly, support and spot each other at all times
- Deadlift: 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
- 50 Kettlebell Swings / 50 Jumping Pull-Ups (goal is 4 sets or less)
- 3 min Abs – 10 Diamond Sit-Ups/ 10 Russian Twist/10 Reverse Knee Kips
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: 25/10 4rds (16 cycles)
- DB Bent Over Raises (Light weight)
- Shuttle Run
- Push Through Push-ups
- Wall Ball
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