8.11.2021
Sign up sheet for the 3rd Annual In House Lift Off will be out this Friday. Save the date – 9/19
Warm-up
1 min assault bike
50 ft bear crawl, side lunge, samson, high knees
10 pvc pass thru, OHS, push jerks, good mornings
10 empty bar Push Jerks – focus on technique
50 ft bear crawl, side lunge, samson, high knees
10 pvc pass thru, OHS, push jerks, good mornings
10 empty bar Push Jerks – focus on technique
Push Jerk (5×2 80-90%)
Metcon (AMRAP – Rounds and Reps)
5 min amrap
100 M Run
30 DU
2:30 rest
100 M Run
30 DU
2:30 rest
Metcon (AMRAP – Rounds and Reps)
5 min amrap
10 cal row
20 med Ball Cleans 20/14
10 cal row
20 med Ball Cleans 20/14
Bonus Abs
2×30 kayakers with med ball