11/14/24

Lift Off

Equipment: Bar, DB, Dowel

Warm Up:

1 Run (1Min)

AMRAP 4

4 Boot Strappers

10 Squats

10 Press Jacks

Dowel:

Pass Thrus

Rehearse Movements

Workout:

AMRAP 18

Each Round consists of

Bear Complex x7

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Then:

Jump Rope 1 Min

If you put bar down= Burpee

40/20 4R

KOT Split Squats

Good Mornings