01/11/24

Lift Off

Equipment: DBs and or Bar, Dowel, Bench/Couch

Warm Up:

30 Secs 2R

Jog

Good Morning

Squat to Lunge

D. Dog Calf Stretches

Press Jacks

Dowel Warm Up:

Muscle Snatch

BN Press

Muscle Cleans

Elbow Rotations

Workout:

1.5 MOM 5R

10 Hang Muscle Snatch

Remaining time: 

Behind Neck Press

30 Sec. 

Rest

1.5 MOM 5R

5 DL

Remaining time: 

Muscle Cleans

30 Sec. 

Rest

AMRAP 2

10 DB to Feet

10 Ham Glute Bridge

AMRAP 7

20 Poliquin Step Up

10 Seated Good Morning

10 Tibial Raises

3 Jefferson Curl