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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