LIFT 092018

Thursday, 20Sept18

 

Group Warm-up: 2rds

  • Group Jog- 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – :30’s per side
  • Band Pass throughs – 10  Reps
  • Scaplua Push-ups  – :30’s

 

Pre-Game: 4 Rounds

  • 200m Run or 1 min  Jump Rope
  • 3 Deadlifts (ascending weights)
  • :10s  Hang from Pull-up bar

 

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds 

  • 48 Double Unders / 1min Bike
  • 16 Pull Ups/Reclines
  • 8 Deadlifts

Cycle 2: 2 Rounds

  • 36 Double Unders/ :40’s Bike
  • 12 Pull Ups/Reclines
  • *6 Deadlifts

Cycle 3: 2 Rounds

  • 24 Double Unders / :30’s Bike
  • 8 Pull ups/Reclines
  • *4 Deadlifts

* Increase weight

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