LIFT 111317

Monday, 12Nov17

Warm-up: 10 minutes

Jump Rope, Be Dynamic then Foam Roll

 

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

Chest Press – 10 minutes

  • 2 sets of 8-10 reps (warm-up)
  • *Build up to 3 sets of 3 HEAVY reps

* steadily increase your weight until you find your 3rep max then repeat 2x’s.

Super set: 7rds

  • 7 DB Flies
  • 14 Band Pull Downs or Dips

 

Finisher: 7 Rounds AFAP

  • 10 KB High-pulls
  •  8 Push-ups
  • 6 KB Tactical Lunges 3r/3l
  • 30 sec Rest
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