LIFT 021120

Wednesday, 11Feb20

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  ***

Superset these 3 movements:

•  Standing Barbell Push Press:
  10 sets of 6-8 reps with a 40X0 tempo
• DB Lateral Raises:
  10 sets of 10 (no tempo needed)
• DB Shrugs: 10 sets of 10 (no tempo needed)

* Rest 2min.

Might need about 5-10min. rest before hitting this next piece. No accessory work today.
Superset these 2 movements:

• Barbell Bicep Curls: 10 sets of 6-8 reps with a 4-0-0 tempo
• Tricep Pull-Downs: 10 sets of  6-8 reps with a 4-0-0 tempo