LIFT 121118

Tuesday, 11Dec18

 

Weekly Group Warm-up: 2rds

• Jump Rope – 1 min
• Single Arm Overhead Squat  – 10 (R)
• Single Arm Overhead Squat – 10 (L)
• Push Through Push-up – 10
• Burpees, Skaters, Jumping Jacks – 20/10 Circuit Style

 

Workout: Do Four rounds of this:

• Landline Shoulder Press: Aim to hit muscle failure by 20 reps.(10r/10l)
• Any Ab Exercise: Do 20-25 reps.
• Wallball –  :30’s
• BB Rear Lunges: Aim to hit muscle failure by 20 reps. (10r/10l)
• Rest 1min

 

Finisher: 2rds

Four Corners Farmers Carry – three cones placed about 10 yards apart.  Stand at one end holding a pair of heavy dumbbells. Get comfortable; you won’t put these dumbbells down until you’ve completed all of the following exercises:

• First Cone perform 8 High Pulls
• Walk to next come perform 8 biceps curls.
• Walk to next come perform 8 front squats.
• Walk all the back to the starting cone and perform 8 dumbbell over head presses.