LIFT 082218

  • Wednesday, 21Aug18

Warm-up: 2rds

* Set the clock for :30/:10

  • Dynamic Squats :30
  • Jumping Jacks :10
  • Alt Rear Lunges:30
  • Jumping Jacks :10
  • Arm Circles:30
  • Jumping Jacks :10
  • Dynamic Groiners :30
  • Jumoing Jacks :10
  • Up/Down Dog :30
  • Jumping Jacks :10
  • Switches :30
  • Jumoing Jacks :10

 

Partner Workout:

1. Ground to Overhead  – 4 cluster sets of 2-2-2
2. 8 Seated DB Bentover Lateral Raise + 8 DB Standing Lateral Raises + 8 DB Front Raises- 3 sets
3. 3rds of 10 Close Grip Push-ups + max Chin-up and hold

*Cluster Sets:  (Example: set#1:
2 rep @ 95, rest 10-20 seconds, 2 rep- @ 115,  rest 10-20 seconds, 2 rep @ 135 … then partners goes)

 

Finisher: 15 Minute AMRAP

  • 15 Box Jumps
  • 20 Push-ups
  • 15 Wallball
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