LIFT 020920

Monday, 09Feb20

Group Warm-up:

2rds

2 min Jump Rope or Bike

• :30’s Power Jacks
• :30’s PVC Pass -Through

Then….

1 min Jump Rope or Bike

• 1 minute Plank (right)

1 min Jump Rope or Bike

• 1 min Plank (left)

1 min Jump Rope or Bike

• 1 min Plank (center)

*** Diversify warm-up by jumping rope and riding bike  ***

Workout: Tempo  4-0

{:4’s descend  + :0 at the bottom +  :0 pause between reps}

Superset these 2 movements:
• Back Squats: 10 sets of 6 reps with a 4-0-0 tempo
• DB Romanian Deadlifts: 10 sets of 6 reps with a 4-0-0 tempo

Accessory Lifts: (No Supersets)

• Bulgarian Dumbbell Split Squats (Rear leg elevated):
  3 sets of 6-8 on each leg, rest 30-60 seconds after each set
• Kettlebell Swings 3 sets of 10-12 reps, rest 20-30 second after each set

Core:

• 50 Russian Twists with a DB 25/35lb (Left + Right = 1 rep)