10/09/25

Lift Off

Equipment: barbell or dbs

Warm Up:

Dowel or bar warm up

3R of:

10 Back squats

5 Squat BNP

10 Cleans

5 Burpees

Workout:

Ladder 10-8-6-4-2-1 (cap 12 mins)

Deadlift

Chest press

Clean

If done early: rest 2 mins then move onto the next one:

Ladder 1-2-3-…. (Cap 5 mins before class ends):

Wall balls

TTB/Jackknives

X10 Jump rope