LIFT 062517

Monday, 25 June18

 

Warm-up: 2rds (:30 each movement)

• Dynamic Squats
• Seal Jacks
• Arm Circles
• Push-up to Down Dog
• Elbow to Knees Crunch Hold

1:30 Jump Rope

 

Partner Workout: (40 Minute Cap)

Move quickly, support and spot each other at all times

500 reps (Ascending weight)

Movements:

• BB Overhead  Press
• Push-up
• Dumbbell Row
• Sit-ups
• KB Goblet 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: Ascending weight

50 pounds x 15 reps x 2 sets (30)
55 pounds x 12 reps x 2 sets (24)
60 pounds x 10 reps x 2 sets (20)
65 pounds x 8 reps x 2 sets (16)
70 pounds x 5 reps x 2 sets (10)

Total= 100 reps x5 = 500 reps

 

Finisher: Cooling Run

• Run the Loop