LIFT 121619

Monday, 16Dec19

Warm-up: 2rds (30 sec each)

• Skips
• Seal Jacks
• PVC Pass Through
• Groiners w/ T-stab
• Push Through Push-up
• Supermans
• 1:30 Jump Rope

 

Partner Workout: Move quickly, support and spot each other at all times

• Bench Press: 5 sets of 8reps + 2 set of 3
• Chin-ups: 32 Reps – 4 sets or less
• Bumper Plate Forward Raise – 4 sets for 8 reps + Max reps Inverted BB Rows

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: 4rds 25/10 Non-stop

• *Single Arm Band Row
• Sit-outs
• KB Shoulder Pass
• Squat Thrusts

* Fasten band to Rig takecan athletic stance and wrap the band around your hand and pull the band until your hand is at your side. Switch sides each rd.