09/25/25

Lift Off

Equipment: DBs, Bar

Warm Up:

3R with bar or db

10 Jump Squats

10 Push Ups

10 Inverted Rows

10 Calf Raises

20 Lunges

20 Bicycles

Workout:

AMRAP 20

5-10 Clean and Press (5 heavy/ 10 heavy)

20 Suitcase Front-Back Lunges

10 Renegade Rows/ Alt. Bent Over Rows

10 Front Squats 

5-10 Walk outs / Hands to Feet (5 walk outs/ 10 hands to feet)