10/30/25

Lift Off

Equipment: light and heavy DBs or barbell

Warm Up:

30 sec each:

Scoop ups

Monster walk

JB lunges

Frankensteins

Jog

Skipping

With light weights:

20-20-20 x 3R:

Deadlifts - Cleans - Thrusters

Workout:

4 min AMRAP x 3R (1 min rest between rounds):

5 Clusters

10 Cross sit ups

5 Pull ups

3 min AMRAP x 3R (1 min rest between rounds):

Ladder: 1-2-3-…:

Box jumps/step ups

Row

OH squat