LIFT 032118

Wednesday, 21March18

Group Warm-up:

  • Group Jog (down and back) x3
  • Stiff Leg March  (down and back)
  • Lateral Lunges  (down and back)
  • Floor  Touches – (down)
  • Bear Crawl (back)
  • Pigeon Stretch  – 30 sec each side

Pre-Game: 9 Min EMOM

Min 1, 4, 7 – Side to Side Shuttle Runs x5
Min 2, 5, 8 – 5 Burpees
Min 3, 6, 9- 10 Sumo Deadlift High Pulls

 

Partner Workout:

  • A1. Deadlift – 3 sets of 6-8 reps
  • B1 Seated Dumbbell Overhead Press – 3 sets of 6-8 reps
  • B2. Dead Hang Pull-ups – 3 sets 6-8 reps
  • C1 DB Hammer Curl – 3 sets of 8-12 reps
  • C2 DB Pullovers – 3 sets of 8-12 45 reps

 

Core: (7 min cap)

40-30-20-10

  • Switches
  • Long Sit Ups