LIFT 122817

Thursday, 28Dec17

Group Warm-up: 2rds

  • Dynamic Squats
  • Stiff Leg Kicks (Alt sides)
  • Band OH Pull-aparts
  • Band Pass Throughs
  • Walk-outs
  • Hollow-out
    1:30 Jump Rope

 

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

  • Back Squats – 5 sets of 6 reps + Squat Jumps – 2 set of 10
  • Sumo Deadlifts – 6 sets for 3 reps each side
  • Sit-ups Tabata Style – 20 sec work / 10 sec rest until 100 sit-ups completed

 

Finisher: 10 min AMRAP

  • 4 Heavy Goblet Squats
  • 8 Deficit Push-ups (hands on plate)
  • 12 Crab Toe Touches
  • 16 2 Handed Single Bell Cleans (from the ground)
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