Lift Off 

07/11/24

Equipment: DBs or Bar, Dowel 

Warm Up

30 sec 2R

Good mornings

Squats

Run

Split pulses

Dowel Warm up

Workout:

AMRAP 7

Complex (Light)

3/10 Snatch Deadlifts 

3/10 Power Snatches 

3/10 Overhead Squats

30 Seconds Boot Strappers 

40/20 3R

Slow Dead Bugs

Glute Bridges 

KOT Split Squats

AMRAP 7

Complex (Heavy/Light)

3/10 Power Cleans

3/10 Front Squats

3/10 Shoulder to Overhead 

30 Seconds Run