Tuesday Nov 27th – LP Boomers

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Balance & Agility (10 mins)

Deck of Cards:

  • Deck only goes up to 6

    • Hearts – Air Squats + Single Leg Hold
    • Diamonds – Backwards Lunge w/ Single Leg Knee Drive
    • Clubs – 1-Leg Box Heal Touch
    • Spades – Two Foot Jumps (#5 on a Dice)

Part 3 – Strength (15 mins)

Back and forth w/ Partner – 3 Sets for both Upper and Lower Body Burns

Upper Blast – 3 sets

  • Renegade Row using Landmine 12reps/arm
  • Banded Tricep Extensions – 12 reps
  • Barbell Curl – 12 reps

Lower Burn – 3 sets

  • Lateral Step-up w/ Knee Drive – 8 reps/leg
  • MB Squat – 8 reps
  • Banded Lateral Steps – 8reps/leg

Part 4 – Conditioning (15 mins)

Back and forth with your partner for 10 min.

  • Partner 1:

    • 3e T-Push-Ups
    • 6 Bike/Row Cals
    • 9 Stability Ball Sit-Ups
  • Partner 2:

    • Round 1: DB Farmers Walk
    • Round 2: DB Goblet Hold

Part 5 – Core (5 mins)

Tabata

  • Hollow Core
  • Superman