8.23.2021
Time to sign up for the 3rd Anual In House Lift Off!

Warm-up
400 M Run
10 Jumping Squats
30 Second samson hold each side

Accessory Work
5×5
single leg RDL
Bulgarian Split Squat
single Leg bridge
Banded Sissy Squat
Metcon (AMRAP – Reps)
3 min amrap
4 thrusters 95/65 + 115/75
12 wall balls 20/14
2 min rest
3 min amrap
4 thrusters
20 Double Unders
2 min rest
3 min amrap
4 thrusters
10 cal bike/row