LIFT 121819

Wednesday, 18Dec19

Warm-up: 2 rds

30:’s each movement s

  • Dyanic Squats
  • Skips
  • Alt. Lateral Lunge
  • Groiners w/T-Stab
  • Up/Down Dog
  • Long Sit-ups

1:30 Jump Rope

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

  1. Back Squats 4 sets x 8 reps
  2. 52 Burpees (4 sets it less)
  3. 4rds- 10 Knee Tucks +  10 KB Goblet Squats + 20’s Bike
  4. 2rds- Deadlifts 5 sets x 5 reps + after each set 1 minute Jump rope:

Finisher: 3rds – :25/:10

  • BB Pinch
  • DB Alt. Rear Lunges
  • Kettlebell Swings
  • Mtn Climbers

 

 

 

 

 

 

 

 

 

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