LIFT 121117

Monday, 11Dec17

Group warm-up: 2rds

• PVC Pass Throughs – 12 Reps
• PVC Hip Swings – 10 Each Side
• OH Banded Pull A-parts – 10 Reps
• Band Lateral Walk – 10 Each Side

Cardio: Tabata Style – 5min

• DU’s or  Speed Rope: 20/10 – 10rds

Workout: Three Strength EMOM’s

Movements:

• Back Squat: 10 min EMOM (10 sec hold +  3-5 reps)

Rest 1:30

• Hollow-out/Sit-up: 8 min EMOM (Hollow-out 20 sec hold+ 12-15 sit ups)

Rest 1:30

• KB High Pull: 8 Min EMOM (20 sec hold + 10-12 reps of KB high pull)

How we will do it…..

Minute one,  hold back squat xx seconds then perform xx reps rest remaining time

Minute two,  hold back squat xx seconds then perform xx reps rest remaining time

Minute 3 same
Minute 4 same
Minute 5 same
Minute 6 same
Minute 7 same
Minute 8 same