Lift Off

09/02/26

Equipment: DBs or Bar, dowel

Warm Up:

Arm swings

Tabata 4 min

Squats

Jump Rope

Dowel:

Pass thrus

Press

Elbow Rotations

Good Mornings

Workout:

40/20 4R

Power cleans + Front Squats

Front Squat Hold

Rest

40/20 4R

Push Press

Box Jumps or Step Ups

Rest

3R

10 KOT Split Squat

10 Tibial Raises

10 VMO Squat