Lift Off

08/27/26

Equipment: DBs or Bar, Dowel

Warm Up:

30 Sec 3R

Squats

Good Mornings

With Light Bar or DBs

Muscle Cleans

Clean Complex:

Deadlift

Extension

High Pull

Muscle Clean

Front Squat

AB Complex

Crunch

Full Body Crunch

Sit Up

Jack Knife

V-Up

Workout:

AMRAP 22

Ladder 1..2..3..4..5

Clean Complex

Ab Complex