05/28/26

Lift Off

Equipment: DBs or Bar

Warm Up:

Arm Swings

6 Min to complete

3R

21 Squats

15 Sit Ups

9 Push Ups

Time Remaining:

Any cardio

Workout:

EMOM  20 ( 5R)

10 Snatch DL , High Pull if using lighter weight

8 Hang Power Snatches

12 Behind the neck Press

6 OHS

Remaining time: Any Core or Cardio Exercise 

40-20 2R

Tibial Raises

VMO Squats