LIFT 111417

Monday, 14Nov17

Warm-up: 10 minutes

Jump Rope, Be Dynamic then Foam Roll

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

Shoulder  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 BP Front Raise
• 14 BB Snatch Pulls

Finisher: 7 Rounds AFAP

10 KB Clean and Press
8 KB Front Squats
6 KB Figure 8 to Hold
30 sec Rest