05/21/26

Lift Off

Equipment: Bar or DBs, Box

Warm Up:

Cat-camels

Runner lunges

Half dive bombers 

Scorpions

Windmills

Squat front reach

Press jacks

Workout:

40-20-30 x 3R on each pair.

DB Up Downs - Push Press

Hang Power Cleans - Front Squats

Push ups - Low Plank

Step up + Back Lunge - Air Squats

Deadlifts - Burpees