03/16/23
LIFT OFF

Equipment: Bar or DBs, dowel or rubber band

Warm Up:

Dowel warm up
Pass Thrus
Behind the Neck Press
OH Squat
Squat Press
Push Ups
Go through thrusters, power cleans, push press

WORKOUT:

Search max reps:
1min thrusters
1min rest
1 min power cleans
1min rest
1 min push press

Rest

Then:
EMOM 20 mins:
50% thrusters + Jump Rope
50% power cleans + air squats
50% push press + FB crunches
Rest