Lift Off 

08/29/24

Equipment: Dowel, DBs or Bar

Warm Up:

30 Sec 2R

Jog

Squats

Kazak Squats

Dive Bombers

Squat Back Lunges

Dowel Warm Up:

Pass thru

OH Squats

Snatches

Workout:

AMRAP 20

Run 400 meters / 1 Min.

hang power snatch, 21 reps

12 Pull Ups/ 30 Sec Pull Up Hang

HOME:

Run  1 Min.

Hang Power Snatch 21

30 Sec. Front Raise Hold or 12 Lat Pulls