Tuesday Nov 27th – LP FIT & LIFT

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Agility (10 mins)

  • 5 Squats + Sprint
  • 5 Squat Jumps + Sprint
  • 5 PU + Sprint
  • 5 Plyo PU + Sprint
  • 3e Lunges + Sprint
  • 3e Lunge Jumps + Sprint
  • 5 Burpees + Sprint

Part 3 – Conditioning

3 – 12 minute stations

1. Odd-Object

For Time: 50 Manmakers
  • B: 20/10
  • I/M: 35/20
  • A: 50/35

*Alt. w/ Partner. Both Partners Complete ALL Reps.

2. Odd-Object Conditioning

For Time: One Partner @ each Exercise

15-12-9-6-3 (D&B = 2?!?!)

  • Lengths
  • T2B

3. Bike/Row Conditioning

Rounds each: One set on Bike & Rower
  • Min 1: 18/14 Cal Bike/Row
  • Min 2: 15/12 Cal Bike/Row
  • Min 3: 12/9 Cal Bike/Row

BONUS – Gymnastics

Ring Muscle-ups

5 Sets of the Complex:

  • 2 Strict Ring MU
  • 3 Kipping Muscle-ups