LIFT 111218

Monday, 12Nov18

Group Warm-up: 2rds

• Group Jog x5
• Skips x1
• Foward/Backward Lunges
• Bird Dog – 10 reps per side

 

Pre-game: 5 min

• 3 Pull-ups
• 6 Push-ups
• 9 Air-Squats

 

Workout: Chest, Shoulders, Triceps, Abs

12-10-8-6-4 reps

• *DB Chest Press / Dynamax Chest Pass
• Kettlebell Shoulder Pass / Highpull
•  Close Grip Press/Band Pull-down
• Ceiling Kicks w/ Dyna-max

* 7 Second mid-range Hold-7 full range of Reps- 7 Partial Reps (top range)