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• 

  59:02

  TOTAL LIFT 101225

  TOTAL LIFT 101225

  THIS IS AN HOUR FORMAT. TO DO A 55 MIN FORMAT YOU CAN EXCLUDE DRILL #1

  8 MIN WARM UP

  3 MIN SET - AMRAP ON EXERCISES GIVEN
  1 MIN CORE
  1 MIN RECOVER

  1. 30 BANDED BICYCLE / 3 SUPERMAN TO PUSHUP / CORE: EXTERNAL ROTATED FULL SIT UP REACH

  2. 5 BANDED CURL SQUAT / 5 DUMBBELL THRUSTER / CORE: SINGL...

• 

  1:00:23

  TOTAL LIFT 100425

  TOTAL LIFT 100425

  Dumbbessl/Kettlebell, Mat

  Warm up:

  Plank walk out to stand
  greatest stretch
  frog squat rocks
  frog squats
  front/reverse lunges
  lunge hold rotate side to side
  front/reverse lunges
  lunge hold rotate side to side
  good morning
  sumo squats
  hold sumo shoulder dips
  seal pose
  ass to grass lunges
  lateral...

• 

  52:27

  TOTAL LIFT 072925

  TOTAL LIFT 072925

  Gear:
  Dumbbells
  Kettlebells
  Step/Riser/Low Bench/Yoga Block/Big Book
  *you can do the workout without a low platform