LIFT 031219

Thursday, 12March 20

 

Group Warm-up: 15 minutes

  • Run The Loop x1
  • Jump Rope – 2 minutes x3
  • Bike – 2 minutes x3

AMRAP these movements for 5 minutes

  • :20 Skips
  • 20 Lateral Lunges
  • :20 Mtn Climbers Dynamic Squats

 

Superset: 3 minute EMOM x3

  • 20 Alt KB Suitcase Lunges + 1 minute Jump Rope (must be completed within 3 minutes)

* Suitcase Lunge – one kettlebell I’m right und lunge forward with left leg = 1, kettlebell in left hand lunge  forward with Right leg = 2…..

 

Accessory Lift:

Reps: 10/8/6/15-20 x2 per exercise

  • RDL’s – BB
  • Ground to Overhead w/ Squat Thrust- BB
  • Slamball

Core Finisher Superset:  3rd

  • 10 KB Pull-Throughs
  • :40 Plank
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