LIFT 101518

Monday, 15Oct18

Group Warm-up: 10 min

  • High Knees / Butt Kicks / Jumping Jacks – 2 Minutes (:20’s each)
  • PVC Pass Through – 10 reps
  • Pigeon Stretch -:30 per side
  • Ab exercise of choice – :40’s

 

Strength:

Pause Back Squat (12-15 Minutes)

  • 6 sets x 3 Reps @ ascending weight

*3 second pause at the bottom of each rep

 

Workout:

AMRAP 9 Minutes

  • 1 min Jump Rope
  • 12 Burpees Over Bar
  • 10 Front Squats

-Rest 1:30-

AMRAP 7 Minutes

  • 30 Sec on Bike
  • 10 Burpees Over Bar
  • 8 Front Squats

-Rest 1:30-

AMRAP 5 Minutes

  • 8 Burpees Over Bar
  • 6 Front Squats

 

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