LIFT 012518

Thursday, 25Jan18

Group Warm-up:

  • 2 Minutes of Continuous movement (jump Rope, Skip, Bike, Ski-erg… just move)
  • 1 Minute of high knees and butt kicks (alt every :15)
  • 1 Minute of big and small arm circles (alt every :15)
  • 1 Minute of single leg glute bridge (alt every :15)

 

Pre-game: 5 Rounds

  • Air-dyne Bike (12 sec)
  • 8 Broad Jumps
  • 4 BP Overhead Lunge (ascending weight)

 

Strength& Muscle:

Back Squats – 1 x 10, 1 x 8, 1 x 5
1 x 4, 1 x 3, 1 x 2 (ascending weight)

 

Workout: 16 Cycles

25/15 Non-stop

  • KB Swings
  • Hang Squat Cleans
  • Dbl Band Lat Pull Down
  • Mtn Climbers
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