09/14/23

Lift Off

Equipment: DBs or Bar, Dowel

Warm up:

30 sec 2R

Jog

Press jacks 

Squats

Push up pulses

Boot Strappers

Then:

Dowel warm up 

Workout:

AMRAP 12

30 sec Jump Rope

12 Dead Lifts

9 Hang Squat Cleans

6 Push Press

30-30-30 3R

Good Mornings 

OHS Hold 

Rest

30-30-30 3R

Tibial Raises 

KOT Split Squats 

Rest