09/30/21
Lift Off
Equipment: DBs, optional Bar
Warm Up:
30 sec x 2 rounds:
Sit ups
Squats
Good mornings
Lunges
Jump rope
Press jacks
Workout:
4R 7 Min.
10 KTC
10 Cleans
10 Slow Squats
Remaining Time: Front DB Hold
3R 7 Min.
20 Spluster
20 SA snatch
20 Quick Squats
Remaining Time: Glute Bridge Hold
2R 7 Min.
30 Romanian Deadlift
30 Skiers
30 Quick Up Slow Down SQ
Remaining Time: Hollow Hold
