LIFT 112717

Monday, 27Nov17

Warm-up: 2rds (25 seconds each)

• Dynamic Squats
• Seal Jacks
• Skaters
• Arm Circles
• Push-up to Down Dog
• Elbow to Knees Crunch
  1:30 Jump Rope

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

500 reps (Descending weight)

Movements:

• Overhead Press (any variation)
• Push-Ups
• Row
• Chin-up
• Back Squat

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

Example: Descending Weight

70 pounds x 10 reps x 2 sets
65 pounds x 10 reps x 2 sets
60 pounds x 10 reps x 2 sets
55 pounds x 10 reps x 2 sets
50 pounds x 10 reps x 2 sets

Finisher: 2rds

Perform  each movement back to back for 20 seconds of activity and 10 seconds rest: 1 min rest between each round

• Speed Squats
• Burpees
• Mountain Climbers
• Speed Skips