LIFT and FGB2
LIFT and FGB2
Pre-Workout
find height for jumping pullup- use bosu and platform if needed
LIFT
Everyone AmRap 12 min
12-15 DB leg curl – elevate bench on platform put against the wall
8-12 RDL (rest 30-45 sec after)
4 standing Roman Press – then AMRAP shoulder press
3x
12-15 DB leg curl – elevate bench on platform put against the wall
8-12 RDL (rest 30-45 sec after)
4 standing Roman Press – then AMRAP shoulder press
3x
Guys AmRap 8 min
15-20- shrugs
Farmer Walk
12 Retraction Press https://youtu.be/ZdMTY6V9p10
3x
Ladies AmRap 8 min
15-20 band inner thigh slider https://youtu.be/FAzuEebR24U
12-15 lat raise
3x
FGB 2 (AMRAP – Reps)
A. Inverted Row
B Row for Calories [change units]
C. sit-up get up press 15/30
D. KB Swing Green/ Black
E. cannonball
B Row for Calories [change units]
C. sit-up get up press 15/30
D. KB Swing Green/ Black
E. cannonball
