04/09/26

Lift Off

Equipment: DBs or Bar

Warm Up:

Shoulder mobility

2R 30 sec:

Inchworms

Dive bombers

Over unders

Squat to Good Mornings

Workout:

40-20-30 x 3R: 

(40 sec. 1st exercise, 20 sec. 2nd, 30 sec rest)

KTC - Hang or Hollow hold

Thrusters - OH hold

Ladder 9-1, 8-2, 7-3,… (15 min. cap)

V-ups/Get ups

Cleans

Bonus! (If done early)

3 Rounds:

20 Slamballs

10 Cross sit ups