Lift Off 

09/12/24

Equipment: DBs or Bar, Dowel or Band

Warm Up:

Arm Circles

30 Secs 2R

Jumping Jacks

Squats

Press Jacks

Push Ups

Then:

Dowel Warm up

Workout:

Max rounds in 3 minutes of:

9 Dead Lifts, 

6 Hang Power Cleans

3 Push Press

Rest 1 minute. Repeat for a total of 5 cycles.

Continue where you left off

Max rounds in 3 minutes of:

9 Tibial Raises, 

9 Good Mornings

9 Predator Jacks

Rest 1 minute. Repeat for a total of 2 cycles.

Continue where you left off