LIFT 110218

Friday, 02Nov18


Group Warm-up: 2rds

  • Skips
  • Dynamic Squats
  • Arm Circles
  • Groiner w/T-stab
  • Glute Bridge :15’s each side
  • Hollow-out

1:30 Jump Rope  or practice Double Unders


Workout:  100 rep Challenge

  • KB Swings

This range of motion greatly taxes the hamstrings, glute and grip

Weight: 32k/24k

  • Bulgarian Split Squat

This is done with one leg in front and the back foot up on a bench.

Weight used: bodyweight or Dumbells . Finish all reps on one side before switching. You’ll do 100 total reps – meaning 50 reps per leg.

Weight:75/45-pound barbell

  • Sled Pull/Drag

Sled pushing and pulling develops solid strength in the glutes, calves, hamstrings, quads, and core


  • V-ups

Alt sides meaning 50 reps per leg


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