10/12/23

Lift Off

Equipment: DBs or Bar

Warm Up

5 Min to complete 3R

21 Air Squats 

15 Sit Ups

9 Push Ups

W/ time left over:

Plank or Hollow Hold

Dowel Warmup

Workout

1-1-:30-:30 min each 3R

DL

High Hang Cleans

Front Squat Hold

REST

 1-1-:30-:30 min each 4R

Thrusters 

Straight Arm(Turkish) Sit Up 30/30

Jog

REST

 30-30-30 min each 3R

Tibial Raises

KOT Split Squats

Jump Rope