Lift Off

07/16/26

Equipment:  Dumbbells or barbell, dowel, med ball

Warm Up:

Dowel warm up

30sec 3R with light bar:

GM - Squat - Squat BN press

Workout:

40-20 3R:

High Pulls

Cleans (any style)

Wall balls or Thrusters

Penguin taps

Str. Leg deadlifts

TTB/Ball to feet

Rest