Thursday Nov 29th – LP FIT & LIFT

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Core (10 mins)

Upper Body Prep:

  • 5 Explosive Wall Balls
  • 5e Hip Throws
  • 5e Lateral Throws
  • 5 Explosive Chest Throws
  • 5 Underhand Throws

Part 3 – It Never Ends!!

3 – 12min Circuits.

1. “Bruce” – LEAPFROG

  • 60 Air Squats
  • 21 Burpees
  • 10 DB HPC
    • (70/50 or 50/35 or 35/20)

 

2. “E-Brake” – LEAPFROG – Turf

  • 40 Wall Balls
  • 20 KB Swings
  • 10e MB Lunge Jumps

3. Conditioning – LEAPFROG – Rack

  • 30 Calorie Bike/Row
  • 30 OH Squats
    • 115/80 or 95/65 or 65/35
  • 30 Thrusters

BONUS – Gymnastics

Body Armour

  • 3 x Max Vest Strict HSPU (20/14)
  • 3 x Max Vest Strict Ring Dips (20/14)
  • 1 x Max Strict HSPU (No Weight Vest)
  • 1 x Max Strict Ring Dips (No Weight Vest)

*Alternate Back & Forth with Partner