LIFT 12108

Monday, 10Dec18

 

Weekly Group Warm-up: 2rds

  • Jump Rope – 1 min
  • Single Arm Overhead Squat  – 10 (R)
  • Single Arm Overhead Squat – 10 (L)
  • Push Through Push-up – 10
  • Burpees, Mtn Climbers, Speed Skips – 20/10 Circuit Style

 

Workout: Do Four rounds of this:

  • Chest Press:?Aim to hit muscle failure by 20 reps.
  • Any Ab Exercise:?Do 15-18 reps.
  • Tire Slams –  :30’s
  • T-bar Row:?Aim to hit muscle failure by 20 reps.
  • Rest 1min

 

Finisher: 10 min AMRAP

Four Corners Farmers Carry – three cones placed about 10 yards apart.  Stand at one end holding a pair of heavy dumbbells. Get comfortable; you won’t put these dumbbells down until you’ve completed all of the following exercises:

  • First Come perform 8-10 reps of High Pulls
  • Walk to next come perform 8-10 biceps curls.
  • Walk to next come perform 8-10 set front squats.
  • Walk all the back to the starting cone and perform 8-10 dumbbell over head presses.