LIFT 090518

Wednesday, 05Sept18

 

Warm-up: 2rds

1:30 Jump Rope

• :30 second Flings
• :30 second Dynamic Squats
• :30 second Push-up to Alt Toe Taps
• :30 second Mtn Climbers
• :30 second Hip Extension (alt. sides each rd)

 

Strength: 11-Minute EMOM

Minute 1-3:  5 Back Squats + 3 Squat Thrusts

Minute 4: Rest & Add Weight

Minutes 5-7: 3 Back Squats  + 5 Squat Thrusts

Minute 8: Rest & Add Weight

Minutes 9-11: 1 Back Squat + 7 Squat Thrusts

** keep it Challenging**

Workout:

Run to 202

Followed by:

7 Rounds:

• 3 DB Hang Squat Cleans
• 9 Wallballs

Ending with:

100 sit-ups (any variation)