Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – KB Sumo Deadlifts → KB Upright Rows

Movement 2 – Single-Unders → Double-Unders

Movement 3 – Med. Ball Front Squats → Med. Ball Push Press

Movement 4 – Alt. Spidermans → Bootstrappers*

*Bootstrappers: Begin on the bottom of an air squat w/hands on feet, then slowly straighten the legs, but keep the hands on top of the feet.

Workout

Metcon (Time)

FOR TIME

50-35-20

KB Sumo Deadlift High Pulls

Wall Balls

Double-Unders*

*If performing single-unders, double the reps (100-70-40)

-16:00 Hard Cap-