QFE Weightlifting
2018 end of year AM workout

10 min warmup and dynamic stretch 

One Group Did:
-1 Squat, 1 Overhead Squat
Increase by 2.5lbs each round till failure
-3 rounds, max reps
at 5lbs less last fail weight

Group 2 did:
-1 Snatch, 1 overhead squat
Increase by 5lbs each round till failure
-3 rounds of max reps, at 10lbs less fail weight 

Group 3 did:
-30 minutes on heavy bag, push-ups and crunch’s

Finisher: Partner Circuit
Station 1- 10 burpees
Station 2- KB swings
Station 3- Plank
10 minute AMRAP
(Switch stations on 10 count finish of sta1) rotations based off of sta1

https://m.youtube.com/watch?v=BWMhhllFNaI

Cool down static stretch, hydrate before, during and at end. Post protein shake within 30 min afterwards
#qfeweightlifting #scffit #2018wod #familyworkout @qfess